Workout of the Day
STRENGTH
6 sets @ RPE 6-8+
1 Clean + 1 Front Squat + 2 Push or Split Jerks
Notes
Complete 6 sets of the complex at moderate to challenging load. If you have technical breakdowns, reduce load or repeat the same weight and fix them before going up.
The clean is a full/squat clean.
Perform push or split jerks. We recommend sticking with one choice variation to practice consistency in that technique.
METCON
EMOM x 12 Min
A. 10 Strict Handstand Push-Ups
B. 5 Squat Cleans @ 155/105/75#
C. Rest
Notes
Today’s workout provides an opportunity to build consistency under moderate intensity. Scale as needed to complete the work of each station in under a minute throughout the workout.
If you can do the above work unbroken, either take that as your challenge for all 4 rounds today OR consider scaling up to Deficit Strict HSPU and a heavier load on the barbell.
HSPU
4-8 Strict, Full ROM
6-10 Strict, 1 AbMat
6-10 Box Piked Variation: Single Leg > Straight Leg > Bent Knee
6-10 Floor Piked
Programming Template: Week 3/8
The ropes are not just for climbing… if you’re brave enough.
Everything you need to know to fix your jerk split position
In this 3:00 video Coach Greg Everett talks about the basics behind your split jerk foot work
Leave a Reply