Strength
Split Jerk
- x 3 x 4 sets @ RPE 7
Pause :03 in the receiving position each rep.
Notes
Today’s strength is split jerks. You will perform 4 sets of 3 reps with the same weight across all 4 sets. Each rep will have a :03 pause in the receiving position. This weight will not be close to your max. Stay at a 7/10 difficulty to ensure your positions look good.
Conditioning
3 Sets
Complete as many reps as possible in 3:00:
- 9 Pull Ups
- 9 Box Jump Overs
- 15m Single Arm Overhead Walking Lunge
Rest 3:00
Notes
Today’s workout is 3 rounds of 3-minutes of work with 3-minutes of rest. Your score is the total number of rounds and reps completed across all 3 rounds.
The pull ups should be done in 1-2 sets throughout the workout. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Choose a box height that allows you to move continuously and safely even as your legs tire later in the workout.
Choose a moderate weight dumbbell. Aim to complete 7.5m lunge on one arm, then turn around and complete a 7.5m lunge on the other arm. You should not have to drop the weight in the middle of the 7.5m sections.