Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.
Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
C.
Two sets of:
50-Foot Overhead Yoke Carry
(add load from last week if possible)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
*Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE! If you do not have access to a 100-Foot Rope then perform 2 legless rope climbs from a seated position.
D.
Complete as many rounds and reps as possible in 20 minutes of:
15 Calorie Row
12 Toes to Bar
9 Push Press (155/105 lbs)
Warm up done
A. 95/105/115/125/135
B. Push jerk: 153/163/173
Split w/ pause: 173/an ugly 183/ back to 173
Split: 173×3…. I had different intentions for these lifts today but seems I’m more fatigued than expected.
C. Skipped
D. 20 min similar wod with Dante using movements he can do (I figure having a wod buddy 1-2x per week will help him stay the course in the healing process and still have a little fun?)
Def going to have to focus on recovery today and tomorrow!
B1) 185, 195, 205
B2) 205, 215, 225
B3) 235, 245, 255
C) 7+20 @135