A. EMOM 12
Sets 1-6 Push Jerk
Sets 7-12 Split Jerk
- work heavy today, build throughout as form and execution allows, aim for heavier than last week
M:
EMOM 15 – for total combined reps/cals
- :30 AMRAP SHSPU
- :30 AMRAP Cal Bike
- :30 AMRAP Chest to Bar Pull Ups
- :30 AMRAP Shuttle Runs (25 Ft Sections)
- Rest
Program Notes:
Up until now we have been working Jerk complexes. Today we separate the Push Jerk and Split Jerk so you can work on getting independently heavy on each lift. If you are feeling
it push for a new heavy on either or both today. Be mindful that we are using EMOM format so rest is minimal. This can be a good thing for some as it can creat a
“groove” while others may not do as well as they need to recover with more rest between lifts. Speaking for myself I have always found EMOMs for jerks to allow me to get out
of my head and have hit some of PR’s this way.
Metcon intention:
The metcon today is focusing on push/pull gymnastic capacity and conditioning. 1:1 intervals
You’ll end up doing 3 max effort sets of each element. You can apporach this with reckless abandon and you will probably see some drop off or you can take a more conservative
approach to have sustained sets across. The choice is yours. The advantage to reckless abandon is you can see how much stamina you have with the moves but run the risk of slogging.
If you have never tried that approach it might be good to try because you will get a better idea of your limits.
For most however a conservative pacing approach is ideal. Run the AMRAPs by feel. Stop well short of failure and take the moves down in bunches. Similarly pace your conditioning with an
80% perceieved effort until the last round. Regardless of strategy you should aim to empty the tank on the final rounds.
Scaling:
SHSPU:
- A great scale for people who are almost there with SHSPU or those who have them but not very many reps could be as follows: 1 Parallette HSPU Negative as slow as possible into AMRAP DB Z Presses
From there we can scale as follows from most technical to least: Pike Push Ups (hip at 90 degrees), DB Z Presses, Push Ups, Rack Push Ups - For beginners… if you are still working on strong push up capacity you should continue to do push ups before moving to over head gymnastics – we want to see 20 perfect push ups at the drop of a hat.
If you are still working towards that then consider a regression to build a more solid foundation.
C2B:
Scale to kipping pull ups, jumping kipping pull ups, banded pull ups or ring rows. Do something different than your last pull up workout.