Wednesday, 3 January, 2018
WARM UP – MOBILITY
Junkyard Dog
KB Shoulder drills: halos, windmills, arm bars, split presses
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2-3 Round Split Jerk warmup w/BB:
10 BTN Split Press
-rest 20-30 secs-
5 Pause Push Press + 5 Pause Jerks
-rest 30-40 secs-
WOD A
PAUSE JERK X 3
3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also
E2MOM x 8 sets:
3 Pause Jerks @ approx. 60-70% of max Jerk
—
-Keep weight medium-heavy today, focus on perfect mechanics and speed, and not doing an extra bounce after first pause over going too heavy
WOD B
4 Rounds not for time:
20-25 Cal Row (max. 90 secs)
20 Alt. Top-down DB Shoulder Press (build as needed)
10 Pronated/Wide Elbow Ring Rows
—
-Press both DB’s overhead and alternate reps, always keeping one DB held OH – first rep to get DB’s up doesn’t count towards 20!
-Work through at a medium pace, focusing on good quality movement
ACCESSORY
3 Sets:
15 DB Side Delt Raises
20 Alt. DB Upright Rows
10 Crossover 90/90’s w/4 sec negative
