Warm-up Drills
I. Jump Rope Single-unders x
50-40-30-20-10
II. Foam Rolling & Dynamics
III. Mobility
Impact/Focus: Clean & Jerk EMOTM
Every minute on the minute, work through the following sets and points of performance. There are 10 working rounds total.
Every minute on the minute (EMOTM) x 10:00
1 x Full Clean & Jerk
Notes:
I know we have a few readers in the crew… so here ya go, ninjas.
Full Clean intentions begin today begin with identifying an appropriate starting weight. We should be attempting to work at 60% or heavier beginning on the first working interval with this weight. From here athletes may attempt to climb weight across sets if their goal is seeking a one rep best heavy lift on the day or as an all-time personal record. A different but very much as challenging approach for today is also a method of assessing whether we’ve got enough reps and gains logged to even warrant single rep max out; all 10 Rounds at a challenging weight with no misses. While guidelines above did note a low end of 60% as a target weight, we would consider the gold standard for the 10×1 to be between 85-90%. This would mean a trip to PR Land is pending.
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored or butterfly)
Notes:
- Anchor feet for the Abmat Sit-ups with dumbbells.
- There is a hard 15:00 time cap for today’s benchmark.
- Compare this Benchmark to 10.13.2020 (linked HERE).
- Rx+ is “Ballistic Annie” which is shown below;
“Ballistic Annie”
For time
50-40-30-20-10 x Double-unders
50-40-30-20-10 x Abmat Sit-ups (butterfly)
Then, Immediately into:
30-30-30-30-30 x Double-unders
15-20-25-30-35 x Ballistic Sit-ups
(w/2 x Dumbbells to anchor feet & Medicine Ball to throw and catch off wall between reps)
Notes: Intermediate variation may be selected as follows; include a 1:1 substitution of Slamballs for the Ballistic Abmat Sit-up as an intermediate training stimulus between the Rx and Rx+ options today. Pretty hard-“core”, regardless of which version is undertaken. Pun intended.
Post scores to comments.
