Warm-up Drills
I. Run 400m (Indoor)
II. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (24/16kg)
III. Mobility
Impact/Focus: Split Jerk
Warm up as necessary before completing the following workload. Focus is on technique before increasing weights.
Split Jerk 3-3-2-2-1
Post loads to comments.
“Persistence Hunting II”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (32/24)
1:00 x Box Jumps (24/20)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Push Jerk 73×1
“Persistence Hunting II”
2079# @63#/719m/55 ab mat/19@20kg/7
Split Jerk 185 x 2
Persistence Hunting II 2850/763/50/30/10
Split Jerk: 205 x 1
“Persistence Hunting II”
4485 @115#, 1102m, 50GHD, 24 kb (32kg), 11 box jumps
Split Jerk : 125 x 2; 135 (F)
“Persistence Hunting II”: 37 x 85#/850m/55 Abmat/30/14
Colm: 56 x 75/921m/76 Abmat/55/30
Split jerk 135×1
Persistence Hunting II: 85×21/855/55/21/13