Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-5-5-5
Notes: Athletes should plan to work either the Push Jerk or Split Jerk throughout both the warm-up and working sets. Not both.
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“GHD Annie”
For time
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups
Notes: Those not doing GHD sit-ups will perform Abmat sit-ups with their feet anchored by dumbbells.
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“Split Jerk 5s”: 115 x 5 (125 x 1 then Fail)
“GHD Annie” :
Modified DUs :
25 DU + 50 SU + 50 GHD
20 DU + 40 SU + 40 GHD
15DU + 30 SU + 30 GHD
20 DU + 20 GHD
10 DU + 10 GHD
17:38
Split Jerk: 135#x5, 140#x4
“GHD Annie”: 13:56 Rx’d
Just did GHD Annie on Saturday. My shoulders wanted nothing to do with jerks.
14:37 RX