Tuesday 4.4.2023

*Coach’s Notes: Pause Split Jerks

Today’s Split Jerks are to be performed with a pause in both the dip position (before you drive the bar overhead), and the catch position (once you lock it out). These pauses are intended to help you strengthen your mechanics, and force solid technique on all of your reps. Only add weight if you are able to keep this all in check.

If normally follow “Performance,” but are needing to cut back on vertical pressing, or do not want to go explosive overhead, work the Landmine Press for Part A, and/or (and this applies to both groups) substitute a Dumbbell Bench Press or Floor Press for the Push Presses in Part B.

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 8-10 reps each arm @2111
Rest 30 seconds
Dumbbell Hammer Curls x 10-12 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 12-15 reps
Rest 30 seconds
Side Plank Hold x 30 seconds each side
Rest 30 seconds

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Push Presses or Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of three sets for max reps.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep*

For each rep, hold a 2-second pause in the dip position, then a 2-second pause in your catch (split) position before recovering. Build in load over your sets, but keep the focus on great technique and footwork.

B. Against a 4-minute running clock, complete:
200 Meter Ski
400 Meter Run
Max Reps of Push Presses (115/73 lbs) or Dumbbell Push Presses

Rest 2 minutes between sets, and complete a total of three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row