Fast feet
Strength
Split Jerk 5-5-5-5-5
*Long sets and reps. Purpose here is to force your body to move under the bar fast! By your 4th and 5th rep of each set, the weight should start to feel challenging. Heavy enough so that you’re forced to split your feet as fast as possible. Once your feet land, that’s when the lockout should occur. meet that bar with straight arms and a strong lockout. Warmup, then your first working set should be moderate, then build up after each set.
WOD
AMRAP 10
12 Wallball Shots (20/14)
12 Pull-ups
SJ: 185#, these felt really solid…might have been able to push it another 5 or 10#.
wod: 6+3 rx. feeling better than last week.
SJ: 95# (105#@3reps)
WOD: 4+5 (green band)
I <3 split jerk. One day I will <3 pullups. Not today.
<3 tomorrow!
SJ: 120# and some form work at a lower weight. Thanks for the help Maralene!
wod: 7 even, rx.
SJ: got to 135# then decided to lower the weight to work on form….cause I really suck at these.
WOD: 6+15 Rx
…not for long, my friend!
SJ: 95, felt good.
WOD: 4+18 (green band, 10lb), I really need to learn how to kip so I can stop hating wods with pull-ups.
SJ: 135#, been a while since I’ve attempted these and not surprisingly they need work.
WOD: 6+20 Rx
SJ: 85# – Definitely a 5 rep PR
WOD: 4+6 with 14# WB and two green bands. Nice to be feeling more energetic!