Thursday 170824

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Strength

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Complete 5 sets of the following complex:

2 Clean + 2 Front Squats + 2 Split Jerks

Use 50-60% of your 1RM and rest 1:00 between sets.

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WOD

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Complete as many rounds as possible in 8:00 of:

40 Double-unders

4 Cleans, 155#/105#

4 Bar-Facing Burpees

Today’s burner was inspired by a Pat Sherwood WOD!

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As Jack heads back to school we hope is pre-WOD of coffee and the bike continues!

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Today’s Split Jerk!

Today Coach Lo has the split jerk on the docket. If you love the split jerk, then you’re welcome. If you hate the split jerk, you’re still welcome! We’ve talked about this as the jerk comes up in the programming: there is a place for both the split jerk and the push jerk in the gym. Sometimes the efficiency of the push jerk during a WOD can’t be ignored. But, when they weights get heavy, most are better served with the split jerk. Today the percentages are in the 50-60% range so not heavy. But, if we want to get better at the split jerk, specifically dialing in the footwork, time has to be spent working the light weight before we get heavy. So today, the split jerk is what we have going on. Come in and get a little better at moving weight today!

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