On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders (scale to 40 singles)
Set #1 – 75%
Set #2 – 78%
Sets #3-6 – Build to a heavy double for the day.
Climbing to a heavy set of two repetitions, with a refinement-based set of double-unders, purely for familiarity, in between complexes. All jerks are taken from the rack.
Recognizing that this combination is fairly shoulder intensive, let’s err slightly on the conservative side with our jerks if we are torn between going heavier, or holding at moderate loads. Let’s train the couplet here, and move well on the jerks. Heavy, but not near max effort.
“Barista” (Individual Version)
27/21 Calorie Bike, 27 Toes to Bar
21/15 Calorie Bike, 21 CTB Pull-Ups
15/9 Calorie Bike, 15 Bar Muscle-Ups
8 Power Clean and Jerks (70%)
4 Power Clean and Jerks (78%)
2 Power Clean and Jerks (84%)
1 Power Clean and Jerk (90%)
Workout is intended to be completed on the Assault Bike. All repetitions are based off estimated 1RM *Power* Clean and Jerk. It is our aim to stay above parallel today. Click “Workout Prep Notes” for details.