• Teaching Notes
We’re working into some method work on the Jerk with the concentrate on the Push Jerk as that would be the most difficult by way of complete load that athletes are capable of hit. The main target will probably be dialing within the punch and dealing for quick arms overhead into the quarter squat place. We’ll then transfer into the Cut up Jerk and work right into a deeper catch place and ideally keep pace beneath the bar, pushing into the catch.
We’ll then transition right into a easy triplet of Air Squats, Ring Push-Ups and Field Bounce Overs that’s meant to focus on our potential to remain shifting as we construct native muscle fatigue. The interference between the Air Squats and the Field Jumps will probably be difficult and construct over the 5 rounds right here!
energy:
Each 2 minutes for 10 minutes.
1x [ 2 Push Jerks + 2 Split Jerks ], @ 75% of 1RM Push Jerk.
metcon: “Day of the Canine”
5 rounds for time of:
21 Air Squats
12 Ring Push-ups
9 Field Bounce Overs, 24/20 in
Purpose: 8:00-12:00
Time Cap: 15:00
equipment:
Each 1 min for 12 minutes, alternating between:
10 Seated Dumbbell Arnold Press, decide load
6 L/6 R Weighted Leg Extensions, decide load
