Warm-up and Skill Work
Introducing the Split Jerk. This is the end of the overhead progression:
Press > Push Press > Push Jerk > Split Jerk
There's no better way to put a heavy load overhead.
Strength
Two options . . .
A. Find the weight where you will resume your linear progressions. Start light. Focus on form. Do 3 to 4 sets, adding weight to the bar each set. If the bar speed slows, you're too heavy. Strive for a weight that is difficult, but doable. Wherever you stop is where you should begin with 3 x 5's next time.
B. Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.
Interlude: Barbell Rows
Introducing the Barbell Row. This is a classic pulling movement. Bend slightly at the knees, but mostly at the hips. You want your back nearly horizontal. Keep a tight lumbar curve. Don't let your back round.
There are two advantages of the barbell row over the dumbbell version: 1) you can use more weight, 2) you can adjust the weight more finely.
Metcon
DB complex, 6 reps each of...
deadlift
hang power clean
front squat
push press
sit ups
push ups
3 rounds. Work briskly, but not frantically. There is NO CLOCK on this effort. Try to increase weight used each round.
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