Saturday, February 8

"Grunt Work" Week 1 --------------------------------- Final day of our first week, and finishing with a focus on the power clean and jerk. Starting with technique work, and moving towards a heavy split jerk complex after. Conditioning and MIdline to round out the day. 1. Mobility and Activation (~10:00) 2. Split Jerk Technique (~8:00) 3. Split Jerk Complex (~12:00) 4. "Steel Toe" (~35:00) Extra 5. Midline (~15:00) ACTIVATION General Warmup 2 Sets: 200 Meter Row 20 Kneeling Dumbbell Strict Press (10 Each Side) 10 PVC Pass Throughs 5 Spiderman + Reach (5 Each Side) Body Positions 2 Sets: 30 Second Hollow Hold 30 Second Arch Hold 30 Seconds PVC V-Ups

Jerk Balance (3 Sets of 3)

Click Here for a demo video of the Jerk Balance -

Work Technique Loads Between 25-40% of 1RM Split Jerk The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position We'll keep the weights fairly light here to drill good technique Work around 25-40% of your 1RM Split Jerk, but adjust as needed to stay light

Metcon (Weight)

Split Jerk Complex On the 1:30 x 5 1 Pausing Split Jerk 1 Split Jerk Set 1: 60% of 1RM Jerk Set 2: 63% of 1RM Jerk Set 3: 66% of 1RM Jerk Set 4: 69% of 1RM Jerk Sets 5-7: 72% of 1RM Jerk We'll build to heavier loads in the second Split Jerk technique piece of the day We'll work on the clock for this complex, with rounds starting on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00 There is a 2 second pause in the dip and catch of the Pausing Split Jerk The second rep is completed with no pauses The pause limits the power of our drive, which can help us train better explosiveness from a dead stop The pauses in the dip and catch positions also gives us more time to feel out proper upright balance

Steel Toe (Team) (Time)

Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 21 Burpee Box Jump Overs 21 Clean and Jerks (135/95) 21 Burpee Box Jump Overs 21 Clean and Jerks (155/105) 21 Burpee Box Jump Overs 21 Clean and Jerks (185/135) Rx+ 155/105, 185/135, 205/150 Box: (24/20) In this Team Version of "Steel Toe", one athlete works at a time while the other two rest Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks There is a 30 minute time cap to the workout If you hit the time cap, put 30:00 as your score and note total completed reps in the notes section Toes to Bar: Choose a variation that allows for at least 5 reps at a time It is ok for teammates to use different variations Burpee Box Jump Overs: Face the box in the burpee You can step or jump out of the burpee Jump up and land on the box with two feet There is no need to stand to full extension Clean and Jerks: Use one bar and change the weights as you go Teammates can use different weights (you can have multiple bars in this case) Choose weights that allow for at least the following reps during the workout: 1st Bar: 5-7 Reps 2nd Bar: 3-5 Reps 3rd Bar: 1-3 Reps


Steel Toe (Individual) (Time)

"Steel Toe" (Individual) For Time (30 Minute Cap): 3 Rounds: 500 Meter Row 21 Toes to Bar Into… 12 Burpee Box Jump Overs 12 Clean and Jerks (135/95) 12 Burpee Box Jump Overs 12 Clean and Jerks (155/105) 12 Burpee Box Jump Overs 12 Clean and Jerks (185/135) Box: (24"/20") Rx+ 155/105, 185/135, 205/150

Metcon (AMRAP - Rounds)

Midline Not For Time: 21-18-15-12-9: Pausing Hip Extensions (1s at top) After Each Set: 3 Half Turkish Get-Ups • Working the midline with one familIar and one unfamilIar movement • This 5 set piece is not for time, rather for quality • After completing your set of hip extensions, you'll work through 3 Half Turkish Get-ups on each arm • Choose a dumbbell or kettlebell weight that is challenging, but allows for good movement • You can increase over the 5 sets or stay at the same weight across • Click Here for a video demo of the Half Turkish Get-up-

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