Tuesday, Aug 2

XT 5:30PM (Jerk Focus)

Rebuild optional available all day

Strength

Alt EMOM 18 mins: Dumbbell Shoulder Press, Tempo Strict Pull-ups, and Farmer Carries

e2m

10 db shoulder press @2111

8 tempo strict pull-ups @2111

Farmer Carry, 100m (H.E.A.V.Y.)

WOD

Every 2:30 x 10

Post Run

Leave from the building

Rep is finished when you touch the building

Note fastest and slowest times

Rebuild

3RFQ

Back Rack Rear Foot Elevated Split Squat; 30X1 Tempo*; 4-6/leg (*rear foot on 4-6" plates); rest 15sec

Goblet Cyclist Squat; 2020; 8-12reps; rest 90-120sec

:40 Hollow Hold

XT

Push Press + Power Jerk + Split Jerk : 1-1-1-1

Push Press + Power Jerk + Split Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

4x(1+1+1) 50-60% 1RM Split Jerk

Push Press + Power Jerk + Split Jerk

Split Jerk : 5x3 at 65% 1RM

Split Jerk 5x3 at 65% 1RM Rest as needed between sets.

Slightly higher percentage than days 2 and 5, but keep your speed. If resetting on jerk blocks, keep your rest to a minimum.

Split Jerk

Front Rack Hold : 3x 15 secs

Front Rack Hold 3x 15 secs Use the same weight for each set. Rest as needed between sets.

115% 1RM Split Jerk We're back down to three sets, but the percentage has increased. Good thing your stronger! You should be holding these the exact way you'd hold your bar prior to your push press and jerks. If you haven't been, make the switch now. Technique and form should be consistent across all movements in this program.