Thursday, August 23, 2018

8/23 Day#11


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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