12/16/2014

15
Dec

12/16/2014

Today we’ll take the jerk from the rack. You may either split, power, push, or squat jerk depending on your personal preference. No matter what you choose, make sure you have a solid rack position to launch that bar off your shoulders and make sure your torso is vertical. Lock the elbows out as soon as possible, driving yourself under the bar.

To scale for bar muscle ups, do pull ups and push ups. You may do unassisted kipping pull ups, or strict banded pull ups. Since the bar dip puts your hands in a different position than a ring dip, do 2x or 3x regular push ups as a dip progression. The box jumps should be high for you.
Cash out is Tabata sit ups, but we will count total repetitions – who will get over 100 reps??

Strength

Take 20 Minutes to Find a 1RM jerk

Conditioning

12-9-6:
Bar muscle ups
Box jumps, 30/24″

Cash Out

Tabata Sit-ups

2 Responses

  1. Coach KT

    6 AM Jerk # / WOD time / total situps
    Mike D – 195# PR! / 5:46sc (30″) / 86
    Nate – 175# PR! / 8:25s (30″) / 72
    Frank – 165# / 7:03sc / 68
    Danielle – 105# PR! / 6:27sc (24″) / 82
    Dani – 75# PR! / 6:49sc / 110 squats
    Dustin – 185# / 5:25sc (30″) / 82
    Grant – 235# / 8:39Rx / 101

  2. Coach P

    Amanda 115 PR/5:58 pu+2xpu, 101
    Trish 65 PR/6:19 pu/2xpu 17″ 71
    Gerry 155/4:16 pu/2xpu 87
    Britt 115/6:58 pu/2xpu 70
    O 145/2:46 pu/2xpu 81
    Sizzle 185 PR/5:33 c2b 79
    Mike 195 PR/4:37 green 88
    Lisa 70 PR/4:09 rr/kpu 12″ 54
    PH 250 (35# PR)/ 4;03 rr/pu 97
    Deery 265 PR/2:51 rr/pu
    Plentus 235/5:44 Rx 119
    Joe 205 PR/4:39 c2b/2xpu 97
    Ramon 155 PR/5:07 c2b 87
    Juliet 75 PR/5:15 rr/kpu/17″ 81
    Molly O. 60 PR/4:17 rr/pu 20″ 88
    Lloyd 285 PR/5:04 c2b 2xpu 92
    Andrwe 175 PR/6:19 c2b/2xpu 82 deep burn
    Robin 105 PR/7:23 green/pu 92
    Dinger 175 PR/5:06 blue pu 85
    Megs 115/7:09 c2b 2xpu 109
    Courtney 100 PR/9:02 blue pu 84
    Aileen 140 25# PR/4:00 green 20″ 94
    Shoeless 185/7:56 c2b 2xpu 68
    Heather 135/5:17 sc 110