– Strength: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks.
– Each AMRAP is short but fatigue will set in quickly if you’re not smart as there is only 60s rest between AMRAPs. Try to sustain around 85-90% for each AMRAP.
Warm-up
Warm-up (No Measure)
2 Sets of:
15 Banded Pushdowns
15 Banded Pulldowns
Then with an empty barbell:
10 Barbell Rows
8 Strict Press
6 Barbell Curls
4 Push Press
Rest 30s + Talk About Jerk Technique
Then,
2-3 sets Jerks.
Strength
Both Split Jerk and Push Jerk are available to score for purposes of knowing your history. Choose accordingly.
– Strength: Build to a moderate set of 3 in the Back squat.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.
Warm-up
Warm-up (No Measure)
2 Sets of:
15 Banded Goodmornings
15 X-Band Walks Right + Left
Then with an empty barbell:
10 Front Rack Reverse Lunges (5 each)
5 Back Squats
10 RDLs
10 Deadlifts
5 Back Squats
Rest as needed between movements.
Strength
1): Back Squat (3-3-3-3-3-3)
– Build to a moderate set of 3 in 6 sets.
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.
2): Metcon (No Measure)
Metcon Prep:
3 Rounds of:
3 Touch n Go Deadlifts building in weight
6 Lateral Burpees
Rest 60s.
Metcon
BP “Batwings” (Time)
For time (9:00 cap):
45 Calorie Row
30 Deadlifts (185, 125)
30 Lateral Burpees
RX+: (30 Calorie Bike) (225, 155)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)