Public Whiteboard

Components

Split Jerk

"Funzies"

Settings

Workout

04/08/2022

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin There’s a reason why we are still here on Earth. We adapted. Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenges. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators chase us around, but if we truly want to find that next best version of ourselves… We know we need to get uncomfortable. When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… We can go wherever we want to go.

Split Jerk

Split Jerk

Build To A Heavy Triple

- Barbell should be taken from a rack or blocks.

- If using blocks, take up to 10 seconds of rest between each split jerk. If using a rack, you'll need to bring the bar back down to the shoulders each rep.

- Rest as needed between each triple attempt.

- Enter heaviest triple.

Prep
- Perform 3-5 warmup sets before first attempt at heavy triple.

"Funzies" (Time)

5 Rounds For Time:
400 Meter Run
15 Overhead Squats
15-12-9-6-3 Devils Press

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

- Conditioning Category: Threshold

- 400m Run: Performed in less than 2:15.

- Overhead Squats: From the floor. Performed in 1-2 sets in less than 1:00.

- Devils Press: Athletes should be able to perform this in in short sets to begin with. Steady pace.

- Score: Total time.

- Pace the run in a way that will allow you to excel on the "indoor" movements (OHS + Rope).

- Aim for 1-2 sets on the overhead squats each round.

- Try to minimize your breaks between the indoor movements. Always aim to just get back to the run as quick as you can as you will always be making forward progress there.

Prep
100m Run
5 Overhead Squats
1 Devils Press

Modifications
400 METER RUN
- Reduce Distance
- 500m Row
- 400m Ski
- 1000m Bike
- 300m Air Run

OVERHEAD SQUATS
- Reduce Reps
- Reduce Loading
- Single Dumbbell Overhead Squats

DEVILS PRESS
- Reduce Reps
- 1/2 Burpees
- Alternating Dumbbell Plank Rows

Whiteboard:

Friday, April 08, 2022

Male Clients