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11.03.2016

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14712665_1177168465662484_5209730417144870223_o   ” … the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.
The core has two major functions,
One; Force transfer and stabilization and
Two; Force reduction and stabilization.
The first function is the exercise scientist’s way of saying,
‘You can’t shoot a cannon out of a canoe’ and the second function is the corollary, ‘You can’t catch what’s shot at you in a canoe either.”
–Richard Lansky defines ”the core” in an article from USA Weightlifting Magazine

Warm-up Drills
I. Coach’s Choice
II.Dynamic Warm-up
3-4 x 50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

Push/Split Jerk 5-5-3-3-1-1(RM*)

Notes: Conservative percentage guidelines would be roughly 75% for fives, 80% for threes, 85% for singles working functional weight for technique training. Plan to establish a 1RM if you’re feeling frisky. Compare to previous WOD post HERE.

Post loads to comments.

“CF Open WOD 15.4”
Complete as many reps as possible in 10 minutes of
3 x Handstand Push-ups
3 x Cleans (155/105lbs)
6 x Handstand Push-ups
3 x Cleans (155/105lbs)
9 x Handstand Push-ups
3 x Cleans (155/105lbs)

12 x Handstand Push-ups
6 x Cleans (155/105lbs)
15 x Handstand Push-ups
6 x Cleans (155/105lbs)
18 x Handstand Push-ups
6 x Cleans (155/105lbs)

21 x Handstand Push-ups
9 x Cleans (155/105lbs)
24 x Handstand Push-ups
9 x Cleans (155/105lbs)
27 x Handstand Push-ups
9 x Cleans (155/105lbs)

Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds.

Notes: Compare scores to WOD post HERE.

Post scores to comments.

Samy Daghir

2 thoughts on “11.03.2016”

  1. “Split Jerk”: 140# x 2
    “Open WOD 15.4” : 5 Rounds (66 Reps)
    Old Geezer’s version – Sub 95# PP for HSPU
    Cleans @ 115#

    Reply

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