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Split Jerk

Metcon

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Workout

“Mortar Hawk”

ATR takes over the San Diego Gulls Hockey stadium! April 23rd @ 7pm. Cost about $20 per ticket, friends and family welcome. Please sign up (sheet on front desk, or email me) before April 9th! We can meet somewhere close to the stadium for a pre-game drink ;) Don't forget to sign up for Family Portrait weekend. April 23rd and 24th @ATR (Studio quality portraits right here in the gym)! https://www.gretchenotero.com/atr

READY

1.) 1 Round (0:00-12:00)
- 1:00 Single Unders
- 15 Cuban Press w/Change Plates
- 15 Bent Over Reverse Fly w/Change Plates
- 8E Tempo Split Squat (:03 Eccentric)
- 8 Front Lever (Tucked: No Eccentric) (OR Sub for High Knees: Controlled)

* Use the time left over (12:00) to brief S.F.P (Foundation), demo the upcoming movements, and for the athletes to grab barbells.

S.F.P.

2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
- 5 Strict Press in Split Stance
- 3 Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM) (1st variation seen in video)

* See workout notes below.

* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.

Split Jerk (1 every :40 for 18 sets @ 60%)

2b.) Split Jerk: Every :40 for 18 Sets (22:00-34:00)
- 1 Split Jerk w/60%

* See workout notes below.

* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.

E.S.D.

Metcon (AMRAP - Reps)

3.) "Mortar Hawk"
2 Rounds: (42:00-54:00)
- 1:00 AMRAP Double Unders
- 1:00 REST
- 1:00 AMRAP HSPU
- 1:00 REST
- 1:00 AMRAP Rope Climbs
- 1:00 REST

* Goal: 150+ Double Unders, 40+ HSPU, 6+ Rope Climb

* Level 3: RX
* Level 2: DB Push Press (50/35) (Sub for HSPU)
* Level 1: Single Unders, DB Push Press (35/25) (Sub for HSPU)

* See workout notes below.

* Allow 3:00 for athletes to grab water, and gather for adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Puppy Pose

WORKOUT NOTES

S.F.P. 2a.) Notes:
Progress over the course of these sets in where the athlete pulls from on the Power Snatch. Start the first set with Dip Power Snatches, progress to Power Snatches taken from the knee on the second set, then finish with Power Snatches taken from the floor.

S.F.P. 2b.) Notes:
If you want to improve technically on your Split Jerk, the reps need to be put in. This is the reason why we have dedicated time for focusing on the Split Jerk. With keeping the load relatively low, it allows us to focus on timing/positions while getting feedback from having the bar loaded.

E.S.D. Notes:
Accumulate as many reps as possible during each 1:00 interval. With the work time being limited, we want to hang on for as big of sets as possible, but NOT to failure. Take smart breaks but keep the REST very minimal if you do.

Whiteboard:

Friday, April 01, 2022

Male Clients