Get a load of this man. Bozo.
• Teaching Notes
The main focus at this time is certainly weightlifting and dealing into right Jerk mechanics right here with the Cut up Jerk earlier than shifting into barbell biking and conditioning with the principle exercise. The pairing right here ought to assist to ascertain good motion patterns and high quality work for our shoulder to overhead actions. Spend the warm-up time to prep athletes, work corrective mobility after which get into particular motion prep previous to having athletes transfer to the rack for the break up jerk piece.
Transitioning from the Cut up Jerk piece to the barbell biking piece would require some prep and speaking as athletes will now must warm-up their Clear a bit and observe fast singles for the Clear and Jerk. The aim right here at this time is to have athletes select a load that enables for biking of fast singles within the vary of 4-6 seconds per rep for 10+ reps throughout the minute.
energy:
2x [ 1 Pause Split Jerk + 1 Split Jerk ]
2x [ 1 Pause Split Jerk + 1 Split Jerk ]
1x [ 1 Split Jerk ]
1x [ 1 Split Jerk ]
1x [ 1 Split Jerk ]
Set 1: 70% 1RM
Set 2: 75% 1RM
Set 3: 80% 1RM
Set 4-6: 85% 1RM
For the pause break up jerk, maintain the dip and catch for 1 second every.
metcon: “Quailman”
Each 1 min for 9 minutes, alternating between:
21/15 Bike Energy
Max rep Clear & Jerks, 135/95 lbs
Relaxation 1 min
equipment:
Each 1 min for 16 minutes, alternating between:
8 Tempo Dumbbell Bench Press, decide load
8 Tempo Dumbbell Bent Over Rows, decide load
10 Barbell Cranium Crushers, decide load
10 Reverse Grip Barbell Curls, decide load
