Specific Barbell Prep
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)...
Pause in the catch for 1-2 sec each rep
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Then, build to 65% for working weight on the Split Jerk
Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
Coaching Notes, Strategy, and Goals
Goal: Technical Proficiency
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
Cues:
Drop the back leg and punch firm into the catch.
Flex through the belly when punching into the receiving position
Modifications:
We can look to move to Push Jerks or Push Press today as the primary adjustments.
Conditioning
15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 22.5/15kg
Level 2
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 17.5/12.5kg
Coaching Notes, Strategy, and Goals
Goal: 10/8 + Pull-Ups Each Set
Score: Total Strict Pull-Ups
Stimulus: Upper Body Strength-Endurance / Pull + Push Volume
RPE: 8.5/10
Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue
Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.
