WEDNESDAY 07/07/2021

Split Jerk Technique

3 Sets:

1 Pausing Split Jerk

1 Split Jerk

Rest as needed between sets.

Percentages based on 1RM Jerk:

Set 1 - 60%

Set 2 - 65%

Set 3 - 70%

Stimulus

- Pausing Split Jerk: 2 Seconds in Dip + 2 Seconds in Catch

- Reps will come from a rack

Split Jerk EMOM

On the Minute x 5:

1 Split Jerk

Stimulus

- Start slightly above where we left off on the previous part, and build steadily to a heavy, but not a max, for the day.

"Alter Ego"

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run