Warm-up
3 rounds
200m run
15 strict press/push press/push jerk
10 sit-ups
Mobility
Banded shoulder mobility
Strength
OH complex – 1 push press + 1 push jerk + 1 split jerk
So most, I should be able to say all but there is normally one or two, should be limited by the push press. That means the weight on the bar for the jerks will be moderate at the most giving us an opportunity to really work on our form and our footwork. Pay attention to the idea of core to extremity today. Make sure your hips and legs are doing most of the work and the shoulders don’t start pushing until they have.
WOD
“Noncompete”
18 min AMRAP
10 weighted sit-ups
10 push jerks (155/105#)(135/95#)
400m run
This is your heavy barbell for the week. So be ready for these to get difficult as the workout progresses. Going unbroken is obviously the goal but do not scale the weight to do so, many of us might do these in 2 sets.
The weighted sit-up should always be done with a weight held tight to the chest. We should do our best to prevent the weight from moving as we sit-up, but we should be more worried about actually completing the sit-up. Don’t let the weight prevent full ROM.
