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Thursday 9/29 WoD

28
Sep

Thursday 9/29 WoD

STRENGTH/SKILL:
2 Behind-The-Neck Push Press + 1 Front Rack Jerk 1-1-1, 3×1
* Build over the first three sets. Repeat last weight for the remaining three sets
** Use the rack
(TIMECAP: 15:00)

Notes
Focus on (1) aggressive leg drive on the jerk and (2) the correct placement of the bar overhead.

CONDITIONING:
“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups
(TIMECAP: 11:00, TARGET INTENSITY: 9.5)

or

“Mini Jackie”
For Time:
Row 750m
30 Thrusters, 45#
20 Pullups
(TIMECAP: 11:00, TARGET INTENSITY: 9.5)

SCALING GUIDE
Row: Goal is a 2:30/500m Split.
Thrusters: Goal is 15+ reps/minute.
Pullups: Goal is to complete this in no more than 4 sets.
PU1: Banded pull-ups

 

 

EXTRA WORK:

1) No Contact Snatch 2RM, then 3×1 @ 2RM load

Notes
The No Contact snatch is exactly like a regular snatch, but the bar should not make contact at the athlete’s hips. The purpose is to teach the athlete to keep the hips back, stay over the bar, and to use the upper body to be active in keeping the bar close and turning over to the receiving position.

GYMNASTICS WORK:

1) 5 Sets:
10 Tap Swings on Pullup bar
0:30 Ring Support

Notes
Tap Swing: Come to a controlled stop before dropping from the bar at the end of the set.
Ring Support: Keep rings turned out.

2)  5 Sets:
5 Ring Dips
10 Hanging Tuck Up + L-Negative

Notes:
Hanging Tuck Up + L-Negative: https://www.youtube.com/watch?v=5Z7IRbNuPZc&feature=youtu.be

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