wednesday, sept. 6
Weightlifting:
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
Push Jerk 1x3 at 70% 1RM
Push Jerk 1x2 at 75% 1RM
Push Jerk 1x1 at 80% 1RM
Athlete Instructions
Complete sets every 1 min for 9 mins.
Pause in catch position on the final rep of each set.
Athlete Notes
Initiate the push jerk with a powerful dip-drive, utilizing your legs to generate vertical momentum.
"Deadlift Groove"
For time: 9-7-5 reps of:
Deadlift, 185/125 lbs Ring Dip
-- Rest 2 mins --
9-7-5 reps of:
Deadlift, 225/155 lbs
Ring Dip
-- Rest 2 mins --
9-7-5 reps of:
Deadlift, 275/185 lbs
Ring Dip
Athlete Instructions
Goal: 2-4 mins per part
Time cap: 4 mins per part (16 mins total running time)
Athlete Notes
Primary Objective: Deadlift Touch-and-go rep technique and efficiency
Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip
Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push
RPE: 7/10