15 minutes to establish a 2RM Jerk
2) METCON
“Karen meets Fran”
For time (cap of 24 mins):
150 Wallballs (20/14)
E4MOM, 7-5-3 reps of:
Thruster (95/65)
C2B Pull-ups
3) Skill
3 x ME DUs or 100x
4) Accessory
4x8 Hamstring Curls (GHD machine, add weight)
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. Accomplish this 2RM jerk by either splitting or pushing. I would advise that you go with the version that you feel the most comfortable using when cleaning, because I want this to carry over to the Clean & Jerk. Remember to jump and re-dip...see the video for some more explanation.
METCON. A beauty for sure. The goal of this workout is to accomplish the 150x wallballs. Every time the clock hits a multiple of four (0:00, 4:00, 8:00, …) you will immediately stop wallballs and switch to a mini version of Fran. This fourth minute penalty is 7x Thrusters, 7x Chest-To-Bar-Pullups, 5x Thrusters, 5x Chest-To-Bar-Pullups, 3x Thrusters, 3x Chest-To-Bar-Pullups. After successfully finishing this 7-5-3 scheme, start back on the wallballs until either your 150 reps are complete or the next fourth minute occurs.
Scaling: 7-5-3 is a tough order to accomplish every fourth minute. If this is too much, I want the following scaling to occur. Scale consistently all the way through, or "drop a scaling level" every 4 mins:
- RX: 7-5-3
- Scaling Version A: 5-3
- Scaling Version B: 3-2
- Scaling Version C: 3x reps of each
Skill. If you have DU down then do three maximal effort sets with adequate rest in between. If your 3 efforts don't total 100, then complete 100 total DU.
Accessory. You’ll notice we did 3x10 GHD Hamstring Curls last week and this week is 3x8. I dropped the repetitions down with the purpose of increasing/adding weight. Grab a 2#/5#/10# plate and knock those Hamstring curls out. If you need a demo of this movement either revisit the vid from last Tuesday or grab a Level 1.
Today’s KPPs:
- For the jerk, focus on the jump and FAST re-dip/split. Do Not focus on quickly pressing out the weight overhead. This will not work for heavier weight. Your power comes through your ability to DIP-DRIVE-REDIP. If this is fast then you shouldn’t have to press out.
- For this METCON you will need to pace. Don’t let the horses right out the gate and thunder ahead..rein Ol’ Nelly in! When it comes to the E4MOM portion, pace this but don’t pace so slow that you don’t have enough time to accomplish a medium sized amount of wallballs (~20x).
- Don’t go easy on the Hamstring curls. Don’t be afraid to grab a plate and have a partner stop you at parallel to the floor and give you a nice easy push on up.
WARNO -- Swimming tomorrow, so find your swimming goggles...and an old pair of ACUs or sweatpants/sweatshirt combo.