8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility
A- WU- 3 RNFT of: 12 WallBall (20-10’/14-9′)/6 Chin Up/30 Double Unders -6 Minute Cap
B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex)
C- 3 Minutes WU Muscle Up + 9/7/5 RFT of: Ring Muscle Up/Jerk (185/135) -12 Minute Cap
Notes: For Jerk, Scale to 75% of best Jerk/For Muscle Up, Scale to Banded Muscle Up
D- Pendlay Row- 8/8/8/8 (HBD) + Press- 8/8/8 (HBD) + 100 Banded Pull Apart + 100 Banded Push Downs -10 Minute Cap
Post your scores to the Whiteboard.
Power Jerk + Split Jerk. Which lift do you feel more successful with?
For me I feel very confident with the Split Jerk, That’s my go to when I’m looking to hit a new 1RM.
How was the WOD today?
I’m feel more successful with push jerks but only bc I’m not as comfortable doing split jerks.
Focused on split jerks today, felt better as I continued to practice during the wod.
Wod was fun! Didn’t do as well at MU as I thought I would have. Need to start working on these again
Strangely looking forward to these muscle ups…
Split Jerk is always more comfortable for me. Get a bit of side to side as well as the front to back stability in that position, feels much more solid with a bar overhead.
Actually, honestly, I don’t really like power jerks at all.
I was not very excited about this workout bc it’s been more than a minute since I’ve practiced MU’s..I changed the rep scheme and tried not to get too frustrated- ended up with 5 MU’s overall so I was pretty happy with this- b/c 5 is better than none.
I way prefer a split jerk over a power jerk anyday when dealing with big numbers- but in a wod power jerk for sure- so I can go fast!
Michaela- nice job on all those MU’s!
This is the real Coach Tammy
Took about a 3 mile walk from Sunset park to Ceasars Bay(toys are us) with my son then I
Jumped into Open Bar and got a chance to work on todays jerks
Power Jerk + Split jerk – 85/105/115/125/130/135/140PR
Hit a new PR on the jerk I finally hit the 140 – then i went back to the Power + Split and hit it for 2!!!!!!!!
Then I half assed some snatches because I was still on a high from my very much needed Pr.
Good shit to my new friend Mike M. He banged out 9 unbroken MUs in under 50 seconds! WOOF!
It was my first time ever doing a split jerk and it wasn’t as bad as I thought, I have always admired ppl who managed to do a split jerk, but now I don’t anymore bc I could do it myself . I felt like the split gave me better balance than power jerk. Modified MU with band was probably the greatest idea invented bc it really got me to really learn to how perform the transition fast.