2-9-22


WEDNESDAY 9th

Shoulder to overhead day!

Split Jerk 1RM

From the rig


1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-4x50%

4) 6:30-4x60%

5) 9:00-3x70%

6) 12:00-2x80%

7) 15:00-1x75-90%

8) 18:00-1x80-100%

9) 21:00-1x NO PRs BEFORE HERE!

10) 24:00-1x MASSIVE!!!


Do all of the reps in the beginning as singles; no rushed touch and go reps. Deep breath, jerk, hold the catch, front foot, back foot, reset… Each time!!!!


That way, when it actually gets heavy, hopefully the movements are ingrained.


PART 2

AMRAP 10

-10 Thrusters 95/65

-10 Lateral Burpee Bar Hops


If ya got it, do it.

75/55, burpee step overs

Scale as needed

I’m sorry. But the Open is coming and this couplet has been there many times….. always in a rep scheme that takes the masses much longer than 10 minutes!!! Dig deep and make this hurt.


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