Skill-Based Movement Primer
Three sets for quality of:
30/20 Calories of Rowing
6 Chest to Bar Elbow Drivers
10 Wall Ball Shots (unbroken and go heavier then normal by the last set)
Rest 2 minutes
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Jerk Dips + Jerk
(Perform a controlled dips as if you were going to jerk, then on the second dip, Jerk the bar overhead.)
Use Jerk Blocks if possible.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Remember, this is 85% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
D.
Every 10 minutes for 30 minutes for times:
400 Meter Run (300 Meter Assault Runner)
10 Thrusters (105/75 lbs)
12 Bar Facing Burpees
15 Chest-to-Bar Pull-Ups
30/22 Calorie Bike Erg or Row