3.31.2022
Warm-up
[5-15:00]
3 Sets, for Quality (10:00)
10 Russian Baby Makers
10 Alt Single Arm KB Swing
6/6 Single Arm KB Push Press
5 Squat Jumps
Skill Work
[15-25:00]
Broad Jump (6 x 3 Reps for Max Distance; every 90s)
Specific Prep
[25-28:00]
Quick Demo and practice rep INCLUDING returning the bar back down to back after rep -or- dropping to ground after rep as options for people
Behind the Neck Split Jerk: Stay vertical on the dip and drive, and focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.
Scaling Considerations
BTN Split Jerk: Sub a push press or strict press for those that just need to learn the range of motion for the press. If a barbell is an issue sub a single arm DB push press or push jerk.
Extra Instructions:
We are hitting a lift we don’t normally see in a class setting, but one that can really pay dividends down the road in the technical capacity of the jerk
Weightlifting
[28-40:00]
Behind The Neck Jerk (1 reps x 8 sets; every 90s)
** We are looking for a split jerk landing position today
** start @ 60% of Split Jerk and Increase to Max for the Day
BTN Push press (3-4 reps x 8 sets; every 90s)
Keep loads light to moderate and reps SOLID
SUB a Single Arm DB Push Press or Front Rack Push Press for anyone with shoulder/ROM issues.
Specific Prep
[40-45:00]
Single Arm KB Clean and Press: Focus to rotate the KB so that it doesn’t smash on you. Work to keep the KB close and tight in the rack position as we push into the press overhead to work on minimizing shoulder fatigue as the workout progresses.
PREP
5/5 Single Arm Russian KBS
3/3 KB clean - EMPHASIZING proper receiving position (elbow down)
3/3 KB Push Press
Box Jump Overs: Stay low and close to the box and remember to breathe.
PREP
3/3 box step ups
4 box jump overs - practicing footwork
Scaling Considerations
KB Clean and Press: Sub a dumbbell clean and press as this is a simpler movement for most. We can lighten the load to keep things moving and form staying clean.
Box Jump Overs: Just sub alternating step-ups and that will work for most athletes that need an alternative.
Metcon
[45-53:00]
Twelfth Night (AMRAP - Rounds and Reps)
8:00 AMRAP Ladder
2/2 SA KB Clean and Press 45/25#
4 Box Jump Overs 24/20''
4/4 SA KB Clean and Press 45/25#
8 Box Jump Overs 24/20''
6/6 SA KB Clean and Press 45/25#
12 Box Jump Overs 24/20''
8/8 SA KB Clean and Press 45/25#
16 Box Jump Overs 24/20''
Keeping Increasing Reps until Time is Up
OPEN/RX+: 53/35# KB
CC: PUSH/THRESHOLD
Goal: Into the round of 10/10 and 20 reps.
The focus today is on staying moving, working on transitions between hands as well as between movements and keeping the intensity high from the first rep to the last rep without losing form.
Twelfth Night (BUILD) (AMRAP - Rounds and Reps)
8:00 AMRAP Ladder
2/2 SA KB Clean and Press 35/18#
4 Alt. Box Step Ups 24/20''
4/4 SA KB Clean and Press 35/18#
8 Alt. Box Step Ups 24/20''
6/6 SA KB Clean and Press 35/18#
12 Alt. Box Step Ups 24/20''
8/8 SA KB Clean and Press 35/18#
16 Alt. Box Step Ups 24/20''
Keeping Increasing Reps until Time is Up
Sub a DB for Single Arm CLean and Press if KB positioning causes issues
Cool Down/Stretch
[after class]
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
Accessory Work
3 Sets
10/10 Single Arm DB Incline Bench Press
5 Behind the Neck Strict Press
30sec Dual KB OH Hold
R: 2:00 b/s
