April 27, 2021

Tuesday, April 27th 2021

Warm-up
A. General
3 rounds
1min Row or Bike
30 seconds
round 1: Inch worms
round 2: spiderman stretch
round 3: Reverse plank + march

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
1 set
3 paused push press
3 Tall jerks*
3 jerks
*
(land in whatever receiving position you will use for the weightlifting section)

Weightlifting
Metcon (Weight)
5 sets building to a heavy complex
1 Paused push press
3 Jerks
Rest 90sec between sets

Score: heaviest weight
TC: 10mins

Scaling options
Beginner
5 x 3 Pause push press
*The pause can really help the athlete to understand the benefits of a linear bar path.

Intermediate
As written

COMP:
Jerk
5 sets @60-70%
2 Paused Jerk dip and drive
2 Jerk (without pause)

Metcon
Metcon (3 Rounds for reps)
3sets of

3 rounds
10 TTB
10 Cal Row

Rest 2mins after every 3 rounds

Score: Times of each set. Three total.
TC: 20mins

Scaling options
Beginner
3 x 3 rounds
10 Sit-ups or V-ups
6-10 Cal Row
Rest 2mins after every 3 rounds

Intermediate
3 x 3 rounds
5-10 TTB or 10 Toes to eye level
10 Cal Row
Rest 2mins after every 3 rounds

COMP:
3 x 3 rounds
10 TTB
10 Cal Row
Rest 1:1

Extra Accessory
Metcon
3 sets/side
5 Single leg Slam ball
5 Single leg Box Jumps

Or

Murph prep
4 rounds with a weighted vest
400m Run
10 pull-ups

Goal: Improve flexion and extension power

We ask you to do these single legged because this is the perfect time of the year to work on symmetry. Focus on doing these properly.