Thursday, September 23, 2021

Split Jerk - Metcon

Thursday, September 23, 2021

CFG - Lacey

1130 - 9 of us

Warm Up

2 rounds of
30 sec air squat
5 reverse snow angel
10 curtsey squat
10 trunk twist
10 pass through
10 press in split
10 single leg alt v-up

then with barbell
3 strict press
3 push press
3 push jerk

build to 75% split jerk - 45, 75, 95, 105

Weightlifting

Every 2:30, for 15 minutes (6 sets):

Split Jerk 
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%

I went 115, 125, 135, 135, 145, 150#.  The 150# felt like it had a little press out, but was otherwise a good rep.  Coaching cue was that the bar was launching a bit forward, try dipping straight down and opening hips before pushing under the bar.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings (24/16 kg)

I was originally planning 2 HSPU to 2 abmat each round, but this fell apart on the second round.  I switched to 2 wall walks per round.  burpees were burpees and kbs was 12kg, unbroken round 1 and 2, 10/10 split rounds 3 and 4.  4 Rounds + 10 Reps (I got through 5 burpees when time was called).

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