19 Dec, 2020
BB 12.19.20
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
3 Tall Jerks
1 Swimmer Hover in Split Position
Front Squat + Jerk Dip + Split Jerk (1 + 1 + 1 (pause for 3 sec in the finish position))
Perform the above movements as a complex
Build to a heavy but perfect complex
Jerk Dip (Complete 3 sets of 3 reps at 120% of 1RM Jerk)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Strict Press in Split Position (In 3 sets build to a heavy 8(-2))
Perform the Strict Press in the bottom of the Split Jerk Position
Metcon
Complete 3 sets of:
10 Weighted GHD Sit Ups
Rest 1 min
10 DB Romanian Deadlifts
Rest 1 min
10 Weighted GHD Sit Ups
Rest 1 min
10 DB Romanian Deadlifts
Rest 1 min
