WOD: Friday 210409
Welcome to Sanctify, Justice! It’s great to have you!
WHITEBOARD BRIEF
- Strength: Technique work today in the Push Jerk, make sure to watch for common mistakes during the dip, lifting the heels (knees should track slightly out), dropping the elbows, and dropping so fast that the bar separates from your shoulders. You should think about jumping and shrugging the bar off your shoulders.
- Metcon: We've got a barbell complex today, take one or two warm-up sets to find a tough weight that you can hang onto for all 4 sets unbroken. Maintain good posture on the Rows, and make sure the barbell contacts your shoulder during the Muscle Cleans and Push Presses.
A1) PUSH JERK
15 Minutes on technique performing sets of 2-3 reps.
A2) BANDED STRAIGHT-ARM LAT PULLDOWNS
*between sets of jerks perform 12-15 slow & controlled reps.
UPPER COMPLEX: 8 ROW + 8 HANG MUSCLE CLEAN + 8 PUSH PRESS + 8 ROW
4 Rounds x 8 each. Rest 2:00 between rounds.
- Goal: Use a challenging load, but make sure all rounds are done UB.
KB CURLS
3 x 8-10. Rest 60s.