Wednesday, April 30
“You never know what worse luck your bad luck has saved you from.”
—Cormac McCarthy
Warm-up
Not for time:
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 strict shoulder presses, empty/light barbell
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 push presses, empty/light barbell
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 push jerks or split jerks, empty/light barbell
Strength/Skill
Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot:
Push Jerk or Split Jerk- 90% 1RM or more
Push-Press- 75% 1RM or more
Shoulder Press- 55% 1RM or more
More Likely: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push-Press- 50% 1RM or more
Shoulder Press- 40% 1RM or more
Movement Demos
WOD
For time:
50 Burpee over Boxes 24/20
50/35 Bike Cals
Rest 5 min
Then:
35 Burpee over Box 24/20
35/25 Bike Cals
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.