Public Whiteboard

Components

Behind The Neck Jerk

Turkish Get Up

Metcon

Settings

Workout

Thursday, 5/27/21

Box WOD

A: Behind The Neck Jerk (2x1@WK2+, Drop sets 4x1(-22#) )

Behind The Neck Jerk

(20min)
In Week 1, work to 90% of 1RM Clean & Jerk for 3x1. Then decrease weight for Drop Sets 6x1. (4/29/21)
In Week 2, apply target weight increase for 3x1. Then decrease weight for Drop Set 3x1.(5/21/21)

For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down if work set is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
Target 1kg (2.2#) increase / week if work sets are below 55kg (121#).

https://youtu.be/7qjX9oJ7-J8

B: Turkish Get Up (1x2@AHAP)