november 23 2021

Weightlifting

Split Jerk : 3 Rep Max

Record your best Split Jerk 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Take 10 mins to find a 3RM for the day. We are looking at tackling a heavy 3 rep for the day. We need to note that catching the barbell on the front rack will be a limiter for some athletes so practice that going in. Goal should be at 85+% 1RM for a 3 rep.

4 rounds, each round for time, of:

21 Pull-ups

15 Burpee Box Jump Overs, 24/20 in

9 Shoulder-to-Overheads, 155/105 lbs

Rest 2:30 between each round.

70/48 kg

Goal: ~2:30 +/- 15 secs per round

Today is about moving quickly and then hitting the shoulder-to-overhead well while under fatigue. We should pick a pull-up modification that allows for at least sets of 5 reps at a time. move smooth and stay low to box on box jump overs, then work on a solid clean then moving smooth with touch and go push jerks. The weight should not be at a weight that you want to do push press of and should not be at a weight that you need to do split jerk with.

L2:

4 rounds, each round for time, of:

15 Pull-ups

12 Burpee Box Jump Overs, 24/20 in

9 Shoulder-to-Overheads, 135/95 lbs

L1:

4 rounds, each round for time, of:

9 Banded Strict Pull-ups

12 Burpees-to-Target

9 Push Press, 75/55 lbs

Limited Equipment Variation:

4 rounds, each round for time, of:

15 Burpee Chair Jump Overs

12 Strict Pull-ups

9 Dumbbell Push Press

Bodyweight Variation:

4 rounds, each round for time, of:

15 Burpee Chair Jump Overs

12 Strict Pull-ups

9 Handstand Push-ups

Rest 2:30 between each round.