Blog

Strength & Skill:

Split Jerk:

Take 10-15 minutes to build to a tough but quality single Split Jerk.
*Focus on strong stacked positions

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep building.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (30/22.5)
Dumbbell Step Back Lunges (30/22.5)

-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

TARGET SCORE
SCORE = Total Reps
144 reps is through all the Snatches and Lunges

Target Reps: 396+ (through 4+ rounds of Wall Walks and Double Unders)

**Minimum Reps before Scaling:**270 (through 2 rounds of Wall Walks and Double Unders)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Ascending rep schemes are always harder to estimate the effort required, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap.

How it should Feel: MUSCULAR ENDURANCE!
All grind on the first part while the max rounds will put the finishing touches on a total body beat down.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight is moderately heavy and will begin to wear you down after a few sets. It might be wise to start breaking reps into two sets on the 21-27. Be explosive with your hips and breathe at the top.

Single Dumbbell Step Back Lunges (held however you’d like): Just one dumbbell, so find a comfortable hold that doesn’t wreck your shoulders and allows you to breathe. Try to keep these as close to non-stop as possible.

Double Unders: Legs might be jelly, but try to keep them unbroken throughout the remaining time. Lay the rope down after each set.

Wall Walks: Might not have to do too many here, so try to touch and go reps. If needed, give a quick shake-out at the bottom of each rep.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.