Push Press 3-3-3
Push Jerk 1-1-1
Then, 10 minutes to establish a Max Reps Set of Unbroken DU
Post loads and DU reps to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
Start off with a solid warmup -- run/row, then focus on the shoulders with some mobilization and empty bar movements, but don't neglect the knees and hips. Get some lunges and some light OHS in there as well.
If you have a good feel for your capacity on each movement, shoot for 90-100% of your max for each movement/rep scheme. Use your training log to plan your approach. Otherwise, start conservatively and look to add weight every round. Push or split on the jerk, your choice. No need to rush, pair up in groups of 2-4 with a coach and rotate through...2-3 minutes between lifts, providing feedback on form.
This WOD is a great example of the Core to Extremity principle in action. Your midsection provides a critical role in stabilization for all 3 movements. And, as you sequence through the increasingly complex and athletic movements, your hips provide the extra drive needed to move a progressively larger load.
Double unders -- OK, let's see what you've got! Sequence doesn't really matter, you can do them before your overhead movements as part of your warm-up if you prefer. As many attempts as required in the 10 minute cap, your goal is to leverage the practice from the DU challenge and set a new unbroken PR. If you still can't string a couple, get some tips from someone who has them....unless you opted not to participate in the challenge. If that's the case, shame on you...do burpees.
Training Videos.
Post loads and DU reps to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
Start off with a solid warmup -- run/row, then focus on the shoulders with some mobilization and empty bar movements, but don't neglect the knees and hips. Get some lunges and some light OHS in there as well.
If you have a good feel for your capacity on each movement, shoot for 90-100% of your max for each movement/rep scheme. Use your training log to plan your approach. Otherwise, start conservatively and look to add weight every round. Push or split on the jerk, your choice. No need to rush, pair up in groups of 2-4 with a coach and rotate through...2-3 minutes between lifts, providing feedback on form.
This WOD is a great example of the Core to Extremity principle in action. Your midsection provides a critical role in stabilization for all 3 movements. And, as you sequence through the increasingly complex and athletic movements, your hips provide the extra drive needed to move a progressively larger load.
Double unders -- OK, let's see what you've got! Sequence doesn't really matter, you can do them before your overhead movements as part of your warm-up if you prefer. As many attempts as required in the 10 minute cap, your goal is to leverage the practice from the DU challenge and set a new unbroken PR. If you still can't string a couple, get some tips from someone who has them....unless you opted not to participate in the challenge. If that's the case, shame on you...do burpees.
Training Videos.
- First, a quick vid from CF HQ (:20) showing all three movements side-by-side, showing the differences between the three.
- "Press, Push Press & Push Jerk" - Jason Khalipa breaks down all 3 movements from today's WOD.