Public Whiteboard

Components

Split Jerk

Push Jerk

Clean

Metcon

Settings

Workout

01May2017

Jeannie Younger

Warm-up

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

For 16 minutes, alternate between PRIME 1 on EVEN min., & PRIME 2 on ODD min.
*If you're experienced with Split Jerks, work those. For the new athletes, work Push Jerks. Intention is to start building confidence in the second "dip" of the Jerk.
*Jerk movements can be caught in the "Power" position.
*PRIME 1, cleans are caught in the squat.

PRIM1: Split Jerk (Set of 2 Reps every EVEN min)

Split Jerk

PRIM1: Push Jerk (Set of 2 every EVEN min.)

Push Jerk

PRIM2: Clean (Sets of 3 every ODD min.)

Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

Ascending Ladder 11:
5 Push-Ups
10 Double Unders
10 Push-Ups
20 Doubles Unders
15 Push-Ups
30 Double Unders
20 Push-Ups
40 Double Unders
25 Push-Ups
50 Double Unders
30 Push-Ups
60 Double Unders
35 Push-Ups
70 Double Unders
....Continue increasing x5 PU's & x10 DU's until time

Whiteboard:

Monday, May 01, 2017

Clients:

Clients