Strength Day
1RM Jerk
And/or
Deadlift: 5 x 5
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
:15 - :30 Handstand Hold or Inversion
5 Split Squats - Right Leg Fwd
5 Split Squats - Left Leg Fwd
5 Single Leg RDL’s - Right Leg
5 Single Leg RDL’s - Left Leg
Specific Warm Up
If you are doing a jerk of any kind today, be sure to get in 5 Reps with a PVC pipe (or empty hands,) then 3 reps with an empty bar, then 2-3 more sets of 3 reps as you work your way up to a heavy rep.
Deadlifters, start with 5 reps with an empty bar and then take 3-5 more sets, adding weight as you go, to get to a working weight for the day.
Workout of the Day
Strength Day
1RM Jerk
And/or
Deadlift: 5 x 5
Workout Notes
Ok this is tricky! And this is the first time I’ve written something like this. For you Beyond the Whiteboard users, this workout is my attempt at keeping y’all current with your Fitness Level Score by factoring a weekly test. The 1 Rep Max Jerk is a Fitness Level Test in the Olympic Lifting category.
If you are attempting the 1 Rep Max Jerk portion of today’s workout, the goal is to use a barbell and a rack, take the bar out of the rack, and successfully put it over your head ONE time at the heaviest weight possible. Many of you are comfortable with this movement and understand how to do this safely. If you are NEW to the Push Jerk or the Split Jerk (both found in the Shoulder to Overhead video,) I’d love for you to remove the “1 Rep Max” portion of this and do 3-5 sets of 3 reps at a moderate weight. Jerks are a brilliant, beautiful movement to practice and will make you strong! However, if you’ve never pushed them before, do NOT attempt to max out today.
Once you have moved on from the Jerk OR if you are skipping that portion altogether, it’s Deadlift day! This is a classic rep scheme we have done many times, so I’m hoping you have a good idea of where to start. The idea with any strength day is to pour everything you’ve got into each set and take good, long rests in between. Each set should be extremely challenging, but technically VERY sound. Do not let your low back pay the price for your ego!
Optional Accessory Work
None!
Cool Down
1-2min of Forward Folds (on each leg if necessary)
1-2min of Samson Stretch on Each Leg
Kommentare