Warm-Up
A) 4min time cap:
100m Row
10 Lunges
10 Ball Slams, 20#
Rest 20sec
B) 3 Rounds with an empty bar:
4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks
Strength
A) Split Jerk
2 Split Jerks Every Minute On The Minute (EMOM) x 20
Objective: start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.
B) Push Press
3 sets x 5 reps
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 5 of 8. Compare to 8/1)
Strength Tip
Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
Push Press: stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.
-Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
Workout
10 Minute AMRAP:
10 Dumbbell Snatches, 50#/35#
5 Strict Chin-Ups
Workout Tip
Dumbbell Snatches: athletes should alternate every 5 repetitions. Scale load for quick smooth movements.
Strict Pull-Ups: athletes should make it a goal to be able to perform strict pull-ups. Scale reps to 3 of athletes are able to perform strict pull-ups but 5 may take up too much time. If athletes can not perform strict pull-ups have them perform 5 negative pull-ups.