300 Meter Row
15 GHD Sit-Ups
15 Hip Extensions
3 Sets (with an empty barbell):
5 Elbow Rotations (from the back rack)
5 Strict Presses
:60s Laying Front Rack Stretch
5 Light Strict Presses
:30s Wrist Stretches on Box
5 Light Push Presses
Jerk Drive (5x3)
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 75% of 1RM
Set #4 - 80% of 1RM
Set #5 - 85% of 1RM
On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift.
Easily overlooked, it's in essence the "first pull in our snatch". If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it's different nature compared to other lifts, the dip drive can't be overlooked.
On this movement, let's focus on three critical points:
Drive through the heels throughout.
Midline on and strong - we can't loose any power transfer through a loose core.
Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.
Push Press (4x6)
Set 1 @ 70%
Set 2 @ 72%
Set 3 @ 74%
Set 4 @ 76%
Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.
Metcon (AMRAP - Rounds and Reps)
45 Air Squats
21/15 Calorie Assault Bike (row 27/21)
10 Push Jerks (155/105)
In "Rear End", we have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it's challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.
Stimulus wise - we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh. In the absence of an Assault Bike, this can be completed on the rower for equal calories.
Looking at the remaining three movements, the double-unders, air squats, and biking - these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.
On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won't be overly metabolic here (coming off the push jerk). The air squats and calorie bike however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the bike, let's back off on the final few calories to allow a smooth transition to the barbell.