Today is an opportunity to work on one of the more technical overhead movements. Most are accustomed or familiar with the Push Jerk, it’s the more commonly used method for getting the barbell from your shoulders to the overhead position. What makes the Split Jerk a bit more complex is the fact that you’ll have to move your feet into the split position (will be discussed in class), so there is some fancy footwork required. Although the Split Jerk may be more challenging to perform as it requires a bit more coordination, sometimes it can be a more stable position simply because you are creating a bigger base with your feet.
For the KB Swing station, it’s important select a weight and version that will allow you to complete a minimum of 8 consecutive repetitions. Focus on generating power with your legs in order to get the KB swinging.
Your last station will be Burpee Box Jump Overs, which is generally an exhausting movement. Be sure to take into account all 3 movements while selecting or increasing your weights throughout the workout.
Lastly, you’ll have a chance to test out your 1000m Row at the end of class.
Alt Every 1:00 for 15:00 (5 sets)
1) 3 Split Jerks
2) :30 Max Russian -or- American KB Swings
3) 1:00 Max Burpee Box Jump Overs
It’s important to be mindful of your pace while sustaining a strong mindset. In order to help you do so, select a squatting version that will allow you to complete each round in 2 sets or less. If you’re setting down the kettlebell or dropping the barbell more than once, you’ll run the risk of reaching the 25:00-time cap. Your coach will be able to provide some good strategies, especially ones that are specific to workouts with a descending rep scheme.
Air Squats (KB Goblet Squats 53/35) (Front Squats 75/55) (Front Squats 95/65) (Overhead Squats 95/65)
200m Run = 1 Rep
*25:00 Time Cap
**Score = Final Time -or- Total Repetitions Completed in 25:00
Pick a Deadlift weight that will allow you to complete a minimum of 5 consecutive repetitions. If needing another option for Rope Climbs, this is a great opportunity to work with your coach as they will be able to provide you with a version that is suitable for you. Most likely, you’ll perform some sort of pulling movement.
You may complete any number of Sled Pushes at any point of the workout, so this will give you a bit of freedom in selecting when and where to perform them. In larger classes, I recommend performing them as early as possible as to avoid a potential bottleneck of folks requiring the sled towards the end of the workout. If plenty of space in your class, the choice is yours! Expect each round to take roughly 4-6 minutes, minus the Sled Push.
10 Deadlifts 135/95 185/135 225/155
1 Rope Climb (2) (3)
20 Double Unders (40) (60)
*At some point complete 4 x 70m Sled Push (25/15) (45/25) (75/50)
You’ll have the opportunity to perform another variation to Clean complexes today. Continuously performing different segments of the movement and having the chance to see/feel how it all comes together is important in avoiding plateaus while staying safe.
The workout format gives you a controlled environment (less exhausting than metcons) to practice and improve your movement mechanics. Depending on your comfort level and how you’re feeling while performing the complex, adjust the weight of the barbell as the workout progresses. I recommend using the first 6 sets to really prime your body for the last 4 sets of your strength workout.
Partner up if you’d like for today’s finisher. Your score will be the total combined repetitions with your partner (if completed as a group). If solo, add up all of your repetitions completed in 10:00!
Every 1:30 for 9:00 (6 sets)
1 Hang Power Clean (above knee) + 1 Squat Clean
Every 1:30 fo 6:00 (4 sets)
2 Squat Cleans
10:00 Alt Partner EMOM
1) 1:00 Max Cals
2) 1:00 Max Burpees
*Score = Total Combined Reps
You’ll want to be a bit more conservative when selecting a starting weight for your Back Squats. If you’re comfortable and confident with performing all of the movements listed below, I recommend warming up to ~50-55% of your 1RM Back Squat and going up or down from there. A majority will be unaware of what a good starting point may be, and that’s ok! Warm up to something you’re comfortable with and see how your legs are feeling after the first round with the Lunges and Running included. Feel free to adjust as needed as the workout progresses.
Alt Every 2:00 for 24:00 (4 sets)
1) 5 Back Squats
2) 1:00 Max DB Suitcase Lunges
3) 200m -or- 403m Run
You’ll select 1 of the 3 options for repetitions today. The number you choose will be the amount of repetitions you’ll complete for each movement during your 15:00 workout. Each option offers a subtle difference in stimulus, more specifically, in terms of muscle fatigue. The smaller rep scheme (10s) will help keep muscle fatigue low and allow you to move at a much more consistent pace. On the other end (30s), this larger rep scheme will test your ability to manage the muscle fatigue as it inevitably sits in. In this case, there may be a bit more strategy involved. The middle ground (20s), is great way in introducing both pacing and managing muscle fatigue. This is a great opportunity to work with your coach and discuss which version may be right for you!
Lastly, you’ll test your 800m Run at the end of class.
DB Snatches 45/25 (Alt DB Snatches 50/35) (Alt DB Snatches 70/50)
Hanging Knee Raises -or- Toes to Bar
70m Farmer Carry
Pick One Rep Scheme for All Movements:
– rest 3:00 –
A couple of things to remind you of for today’s workout. It’s important that you select a Wall Ball version that will allow you to complete the required repetitions in no more than 2 sets. As for the Squat Cleans, you’ll want to select a weight that will allow you to complete all 10 repetitions in about 1:00 or less. Use the rest to recover as best as you can and/or make any adjustments to your pace. Expect each round to take about 5-7 minutes.
10 Wall Balls (15) (20)
10 Squat Cleans 95/65 115/75 135/95
10 Burpees -or- Bar Facing Burpees
– rest 1:00 –