TUESDAY

Specific Prep and Barbell Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk

Every 90 seconds x 10 Sets

Sets 1-5: 2 Split Jerks* @ 75%

Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk

Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Upright torso in the dip and drive as well as neutral spine and tight position into the Split Jerk

Cues: Finish and Punch your head through. Imagine being punched in the belly on the catch to reinforce a tight midline. 

Level 2.

12:00 minute EMOM

Minute 1: 8 Box Pike HSPU

Minute 2: 16 Plate Situps

Minute 3: Max Cal Echo Bike

Minute 4: Rest

Conditioning.

12:00 minute EMOM

Minute 1: 10 HSPU

Minute 2: 20 GHD Sit-Ups

Minute 3: Max Cal Echo Bike

Minute 4: Rest

Stimulus and Objectives: 

Score: Total Calories on Echo Bike

Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups

Secondary Objective: Maximise sustainable output on the bike after gymnastics demand