2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is week 1 of Jerk percentage work. This is intended to be technique driven where all
sets should be done with near-perfect execution. Loading should be light to moderate.
– Metcon: Today’s workout is not for time as you’ll need rest between sets to ensure you do not hit
failure. The goal is to add weight to bench press each round so make sure you’re working with spotters
as the last few sets should be difficult.
– Strength: Today is week 1 of Jerk percentage work. This is intended to be technique driven where all
sets should be done with near-perfect execution. Loading should be light to moderate.
– Metcon: Today’s workout is not for time as you’ll need rest between sets to ensure you do not hit
failure. The goal is to add weight to bench press each round so make sure you’re working with spotters
as the last few sets should be difficult.
B) Warm Up (3:00 – 15:00)
Double Under Tabata
8 x 20-sec work, 10-sec rest
Then,
– 10 x Thoracic Opener ea.
– 10 Banded around the world each
– 10 Banded pull-aparts behind the neck
then,
5 min to review Jerk Technique
C) Strength (15:00 – 35:00)
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
D) Metcon (35:00 – 55:00)
Not for time:
10-8-6-4-2
Close Grip Bench Press (Add weight each round)
Strict Chin-ups
Strict T2B
*5x Double Unders ie. 50-40-30-20-10
*Score = heaviest weight in the Bench Press
Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)
L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)
L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)
20:00 Cap on this work
*Alternate Options
– Pull-ups = Ring Pull-ups
– Close Grip Bench Press = Ring Dips
E) Extra Credit (55:00 – 60:00)
5 Minutes of ”Recovery” work in the form of either P. Breathing, Foam Rolling, OR easy Bike/Row.