Split Jerk - EMOM

Tuesday, July 20, 2021

CFG - Lacey

1130 - 4 of us

Warm Up

2 rounds of

20 star jumps

10 pass throughs

10 strict press

10 prone raise

10 dead bug

10 curtsy lunge

then with barbell

5 press in split

5 split jerk

Weightlifting

Press in Split Position

Every 2 minutes, for 6 minutes (3 sets):

Press in Split (2 reps )

I worked up from 75, 95, 105#

Split Jerk

Every 2 minutes, for 6 minutes (3 sets):

Split Jerk (2 reps @ 75-80% of 1-RM Split Jerk)

Based off of an estimated 155# split jerk, I did all 3 sets at 115#

*This is Week 1/8 in this progression.

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 20 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 10 Strict Handstand Push-Ups

Minute 5 – Rest

This was as tough as I expected.  I used a 20kg kettlebell and Russian KBS, 20 inch box and did box handstand push-ups.  Even scaled, I could not match the volume.

Round 1 - 13 cal, 20 kbs, 12 bjo, 9 hspu

Round 2 - 13 cal, 20 kbs, 12 bjo, 8 hspu

Round 3 - 13 cal, 18 kbs, 11 bjo, 7 hspu

Round 4 - 13 cal, 16 kbs, 11 bjo, 7 hspu