Skill
EMOM for 10 minutes
1 push jerk + 1 split jerk
Last week we got some good practice with the split jerk during a workout. This week we’ll break it down a bit as a part of today’s skill work. Every minute on the minute for ten minutes you will be cleaning the bar up to your shoulders and then completing one push jerk and one split jerk. You will bring the bar back down to your shoulders between reps but not all the way back down to the floor. The only difference between a push jerk and a split jerk is the position that you catch the bar in. Focus on a vertical dip and drive before moving your feet into either the power position or a split. While your feet are moving your arms should be quickly punching out straight so that when your feet land your elbows are already fully locked out. Be smart about weight jumps and only go up if you are nailing both lifts!
Workout of the Day
AMRAP in 10 minutes
5 power cleans
15 sit-ups or 10 toes to bar
Lighten your bar a bit after the skill work to get to a good working weight for today’s ten minute AMRAP. Plan to start with a weight that you feel like you could do five touch and go power cleans with. You don’t have to stick with this the whole time but it should be a possibility. For the other part of the workout you will get to choose your own adventure between sit-ups or toes to bar. Toes to bar will make things a bit more difficult when it comes to gripping the bar and the barbell so take that into account if you’re choosing these. Whatever you choose do your best to keep moving and have some fun! Happy Monday!
standard: 115/85 lb.
rx: 135/95 lb.
sport: 135/95 lb.
overachiever: 135/95 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will most likely want to adjust to power clean reps just a bit to make sure you don’t feel like you’re doing sit-ups for ten minutes. If your dumbbell or kettlebell is pretty light you could do ten alternating reps every round rather than five. If your dumbbell or kettlebell feels heavy today you can just bump up the reps to six to keep things even between your arms. You’ll most likely be doing fifteen sit-ups every round unless you’ve got a spot at home for toes to bar. Either way move fast, have fun and see you on the leaderboard!