May 31, 2011

Split Jerks and Conditioning

Warm Up

Mobility

Row 500 Meters

Strength and Skill Work (15 minute cap)

Split Jerks 3 – 3 – 3
rest 5 minutes then:

Conditioning Work (30 minute cap)
7 Rounds for time:
21 Shoulder Press 75M/65W
21 Good Mornings 75M/65W
*compare to 10-01-10

Cool Down

Foam Roll and/or Stretch hams and back

Coaches Notes:  10 Minute Warm Up, 15 Minute Strength Work with a 5 Minute Rest followed up with Workout of the Day (30 minute cap).  On Strength WOD have newer athletes use very light weight and work on technique.  More advanced athletes looking to go heavier.   On Conditioning WOD be sure the Athletes do STRICT Shoulder Press which means absolutely no knee bend.

    Filed under: Main

    7 Responses to “Split Jerks and Conditioning”

    1. Abby, on June 1st, 2011 at 6:37 am :

      15:47 Rx. Fun wod!!

    2. Mike B, on June 1st, 2011 at 6:45 am :

      Shoulder strength/endurance is a problem. For many years I did nothing overhead because of an impingement. My shoulders were on fire. Good mornings unbroken and it still took me 25:47. Abby I disagree. Not fun.

    3. Christina M, on June 1st, 2011 at 7:21 am :

      1st round 65lbs next 6 rounds 55lbs 35:04 and I’m kicking Steves ass for not telling coach Brian out east about the type o on the weight!

    4. Steven B, on June 1st, 2011 at 8:15 am :

      Christina, Road to the gams biatchhhhh. ha ha.
      Abby, strange way to describe the workout – FUN (sicko)
      Mike, you just answered your own question in a riddle. For many years – impingement. YOU are as bad as me. Mobility Mobility Mobility. Lacrosse balls taped together to break up that scar tissue. Foam roll, band stretch. I see you doing it. Just dont stop. Even on your days off. Kellys mobility wod.com is a must. Your a Beast and we will see you competing next year. Focus on your range of motion and not the load.

    5. Dena, on June 1st, 2011 at 8:15 am :

      31:32 Rx good mornings unbroken and fast but I couldn’t make up the time in my shoulder presses. That’s my weakest lift by far!

    6. Abby K, on June 1st, 2011 at 4:25 pm :

      haha, I guess the “fun” part was chasing Charles on this one…not the shoulder presses. haha, next time I’ll clarify! lol

    7. gigi, on June 1st, 2011 at 6:04 pm :

      16:07 Rx

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