Tuesday, June 28
“Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma – which is living with the results of other people's thinking.” - Steve Jobs
Strength
Alt EMOM 18 mins: Posted Single Leg Deadlifts, Barbell Hip Thrusts, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
10 L Posted Single Leg Deadlifts, pick load @3011
10 R Posted Single Leg Deadlifts, pick load
7 Barbell Hip Thrusts, pick load @20X1 heavier this week!
5 Prone Swimmers @4040
Movement Demos
WOD
AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans, and Dumbbell Alternating Reverse Lunges
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Chest to Bar Pull-Ups/Pull-Ups/Toe Spot Pull-Ups w/Negatives)
6 Dumbbell Hang Power Cleans, 55/35 lbs
12 Dumbbell Alternating Reverse Lunges, 55/35 lbs
Rebuild
3 RFQ
20 Single Arm KB Swings
16-20 Alternating Single Arm Dumbbell Push Press, pick load @2111
12-16 Dumbbell Farmers Carry Alternating Reverse Lunges, pick load @3111
XT Strength – Jerk Focus
Jerk - A:
Power Jerk + 2 Split Jerk : 1-1-1-1
Power Jerk + 2 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+2) 50-60% 1RM Split Jerk
Use the power jerk to set the tone for your speed and your explosiveness. The final two split jerks of each set should feel even better because of the mobility advantages of the positioning.
Jerk - B:
Split Jerk 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
75% 1RM (or more)
If things are feeling good at 75%, feel free to increase the weight more. Use the second rep of each set to fix any issues you discovered in the first rep. Be explosive. Be aggressive.
Jerk - C:
Push Press 5x3 at 70% 1RM
Rest as needed between sets.
This 70% is based on the push press 1RM you set. Remember, you'll need to switch gears a bit from using the double knee bend for your jerks. This is ONE knee bend during the initial dip. Squeeze your glutes and quads as hard as you can while driving the bar overhead to keep them from re-bending.
3 RFQ
Single leg “box” jumps x 5/each
Russian Twists x 20