Warm up
Shoulder activation #2
GHD prone lateral raise
Banded external rotation
Ring shrugs
Jerk warm up
Band rotations over head
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk
Skill
Power jerk
WOD
A- 7 minutes to find your 1 rep max power jerk
B- 4 rounds for time:
500m row
15 power jerk w/105# m/155#
GoFit
Warm up
Shoulder activation #2
GHD prone lateral raise
Banded external rotation
Ring shrugs
Jerk warm up
Band rotations over head
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk
Skill
DB power jerk
WOD
7x
30:30
(With a partner)
-DB power jerk
-Row for calories
-Burpees over the mono rail
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