Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push/Split Jerk 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a 1-rep maximum effort Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1RM
Post loads to comments.
“Midline EMOTM”
Complete the following workload every minute on the minute for 10:00
Odd: Max Reps x GHD Sit-ups
Even: Max Reps x Sledgehammer Strikes
Post reps completed to comments.
ROMWOD
“The Reason”
Jerk: 155#. No PR for me today. I shall keep plugging away.
Midline EMOTM: 100 ghds, 179 sledgehammers strikes. To be fair, i had the 8# hammer.
Split Jerk: 265#. PR!
EMOTM: 117 • 125 or so.
Push Jerk: 100#
Midline EMOTM: 106/150 (8# sledgehammer)
“Split Jerk” : 115#
“Midline EMOTM” : 108/118 (10#)
Split Jerk: 185#
“Midline EMOTM”: 88/151