12-15-21


Shoulder to Overhead Day!

Split Jerk 1RM

0:00-5x30% (3 w/ pause in catch)

2:00-5x40% (3 w/ pause in catch)

4:00-4x50% (2 w/ pause in catch)

6:00-4x60% (2 w/ pause in catch)

8:00-3x70% (1 w/ pause in catch)

10:30-3x80% (1 w/ pause in catch)

13:00-2x80-90% (1 w/ pause in catch)

16:00-2x80-95%

19:00-1x85-100% (no PRs before this lift)

22:00-1xBig

25:00-1xHuge

There are a lot of sets here for your practice and movement prep!

Most Jerks are missed due to technicality, not physicality. In other words, movement flaws, not strength.

Take your time on this approach and get the Jerk warmed up and moving correctly for your best shot at a heavy single!


PART 2

AMRAP 9

-3 min DB Alt. Snatch

-3 min DB S2O

-3 min DB OH Standing Lunges


You'll use one DB. You'll do alternating Snatches for 3 minutes. Then, you'll do DB S2O for 3 minutes, switching arms as you choose. Then, you'll do DB OH Standing Lunges, switching arms as you choose.

ABSOLUTELY, POSITIVELY, NO DROPPING DBs! 10 Burpee penalty on the spot for any DBs not controlled to the ground.

Your score is TOTAL REPS.

70/50

60/40

50/35

40/25

30/15


Yeah.... They're really heavy today.... And you cannot drop them, but you're trying to move fast, which means you have to control yourself amidst difficult movements and max effort... AKA, be an athlete!


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