Sunday 200308

Friday 231201

Friday 231201

For load:
Split jerk
1-1-1-1-1-1-1 reps

Post loads completed to comments.

Compare to 221013.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2

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Mayhem Daily Wod – 21714

Mayhem Daily Wod - 21714
MBS: 3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets. *Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5 1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3 3 Deficit Clean Pull x5 sets @ 95% 1RM Clean. *In between sets perform a 100m sled pull.
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Thursday 221013

Thursday 221013

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 190930.

Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:
Split jerk 3-3-3-2-2-2-1-1-1 reps

Friday 230922

Friday 230922

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
Squat clean
Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.

Scaling:
During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).