Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
2 Rounds
30 sec Wall Sit
10 Jump Squats
10 Muscle Cleans
10 Strict Press
Weightlifting
Week 4
I. Every 3 mins x 5 sets: Jerk Balance + 3 Tall Jerk
5 x 5 + 3 reps
Use the heaviest weight you can for each set.
The jerk balance is very similar to a snatch balance where we will predominantly focus on our front foot movement and working to gain ground during the split jerk. Stay light and focus on technique here.
Perform Tall Jerk: Press bar to forehead height + Tip Toe + Land
II. Every 3 mins x 5 sets: Hang Cleans + Pause Split Jerk
1 x 2 + 2 @ 72 - 75%
2 x 2 + 2 @ 75%
1 x 1 + 1 @ 80 - 82%
1 x 1 + 1 @ 82 - 85%
% based on 1RM Clean and Jerk
Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.
WOD
For Time
Option 1
400 - 600 - 800 - 1000m Run
20 Wallball Shots
Option 2
100 - 200 - 300 - 400 Double Unders
20 Wallball Shots
Rest 5 minutes
For Time
20 Chest to Bars
Alternative Pull Ups / Bent over Row
Accessory Work
3 Rounds For Quality
12 L/12 R Goblet Bulgarian Split Squats, pick load
12 L/12 R Jumping Bulgarian Split Squats
Alternative Split Squat Jumps
1 min. Wall Sit
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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