Strength:
5 Sets Alternating Between
5 Jerk Squats (110-120% 1RM Split Jerk)
2-4 Weighted Dips or Negatives
WOD:
10:00 AMRAP
10 Heavy Russian KB Swings
1 Length of gym bear crawl
10 Box Jump Overs
1 Length of gym bear crawls
Purpose of the Workout:
Today we have a pair of accessory movements to assist our split jerk performance. The jerk squat is simply a ‘dip stand’ with the bar in the front rack position. The purpose of this is to ensure that we are maintaining that upright torso position during the dip phase as the weight gets heavier. The tendency is for athletes to be pulled forward as they dip when approaching maximum weight. This will be paired with some weighted dips or negative dips. These are an upper body pushing movement meant to strengthen out shoulders and triceps; all primary movers/ stabilizers in the split jerk.
Our WOD today is a 10:00 AMRAP featuring everyone’s favorite…Bear Crawls! We will have boxes set up on one side of the gym and the kettlebells on the other. After 10 reps of each, you will bear crawl a length of the gym to get back to your equipment.