Public Whiteboard

Components

Split Jerk

Alter Ego

Settings

Workout

7/6/2021

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen. Choose. Decisions = Destiny.

Split Jerk (Split Jerk Technique)

Split Jerk

Split Jerk Technique
3 Sets:
1 Pausing Split Jerk (2 Seconds In Dip & Catch)
1 Split Jerk

Rest As Needed Between Sets

Stimulus
- Pausing Split Jerk: 2 Seconds in Dip + 2 Seconds in Catch
- Reps Are Taken From a Rack or Blocks

Percentages based on 1RM Jerk:
Set 1: 60%
Set 2: 65%
Set 3: 70%

Split Jerk (On the Minute x 5: 1 Split Jerk )

Split Jerk

Stimulus
- Start slightly above where we left off on the previous part, and build steadily to a heavy, but not a max, for the day.
- Record all 5 lifts with your overall score being your heaviest lift of the day.

Alter Ego (Time)

"Alter Ego"
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

Stimulus
- Conditioning Category: Sprint
- In this interval style workout, we'll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.
- Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.
- Score: Enter all 10 split times with your overall score being the sum total.
(Or just keep a running total for you sum total score)

Whiteboard:

Tuesday, July 06, 2021

Male Clients