2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET POWERFUL
Jerk (from rack)
In 12:00 Complete 6-5-4-3-2-1 Building to heavy single
GET FIT
3 Rounds of:
8 Bar Muscle Ups
12 Sumo DLHP 95/65
400m Run
12 Min Cap
COMPETITORS EXTRA
Every 3:00 until failure 250/200m Row
10 DB Hang Clean and Jerk 70/50
Add 2 C&J every round
COACHES NOTE:
With both pieces on the shorter side, today is a great day to put an emphasis on coaching some higher skill movements. The Jerk can be Push or Split (or both), which ever you want to direct and lead. The reps scheme is built for some moderate to heavy weight cycling. The BMU can be the focus before the metcon, giving some athletes pointers and maybe a shot at their first BMU? The jumping BMU off a box is a great modification for a workout like today for those who need it.
ATHLETES NOTE:
Don't rush to cycle the Jerk reps. Focus on a consistent dip/drive each set. Not much should change as the bar gets heavier except your aggression and speed. On the metcon, be ready to hop right up on the PU Bar once coming in from that 400m run, push the pace on the first 200m then get back in control on the second.
Bodybuilding Workout:
Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (4 x 8-12 reps)