WOD: Friday 250627

• Coaching Brief & Class Overview

Today begins with focused barbell work on the split jerk. This will be an opportunity for athletes to refine footwork, timing, and overhead stability under moderate loads. The structure of today’s lifting session gradually builds from 65% to 80% of the athlete’s 1RM, with two reps per set. The emphasis is on consistent mechanics rather than maximal loading. Athletes should prioritize speed under the bar, sharp foot placement, and full recovery between reps. Cue athletes to stay stacked overhead, finish tall through the front foot, and avoid drifting their back knee too deep. With only 90 seconds per set, athletes need to move efficiently, while still leaving time for setup and focus.

“Biscuits and Gravy” is a 15-minute EMOM that alternates between cardio, pushing, and pulling in a rotating format. Each minute presents a different challenge: a calorie target on the Echo Bike to elevate heart rate, a set of dumbbell bench presses to fatigue the chest and triceps, and a strict pull-up station to test upper-body stamina under accumulated fatigue. The dumbbell loading is moderate but will feel heavy in later rounds due to the combination of pressing and pulling interference. The goal is to push the pace on the bike, maintain consistent sets on the bench press, and accumulate sustainable volume on the strict pull-ups avoiding failure early in the workout. Athletes should pace themselves early and aim to stay within a repeatable effort window across all five rotations. This piece will tax grip, shoulders, and breathing. The goal is a nice little push + pull aerobic pump session to end the week.

weightlifting:

Complete sets every 1:30 min:

Split Jerk 1x2 at 65% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 80% 1RM

metcon: "Biscuits and Gravy"

5 rounds for max reps of:

15/11 Echo Bike Calories, 1 min

12 Dumbbell Bench Press, 50/35 lbs, 1 min

Max rep Strict Pull-ups, 1 min

Accessories:

3 rounds for quality of:

1x [ 5 Low Ring T-Outs + 5 V Outs ]

10 Feet Elevated Ring Rows

Side Star Plank Hold, 30 secs