Tuesday April 5th
22.04.05
INTENDED STIMULUS
Start at 50-60% of 1-rep split jerk and build to a new 1-rep max.
Lift once every 2:00 for 9 sets.
Use light loads for more reps to refine technique in the split position, then go heavy.
Manage shorter rest breaks between lifts while still trying to go heavy.
RX
For load:
Split jerk
5-5-3-3-3-1-1-1-1
SCALED
For load:
Split jerk
5-5-5-5-5-3-3-3-3-3
SKILL WORK
Pre-workout:
5 sets:
50-ft handstand walk
STETCHING
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target | Build to a new 1-rep max
To balance out the conditioning efforts this week, we have the first of two heavy days!
This workout involves 9 sets of split jerks that includes two sets of 5, three sets of 3, and 4 sets of 1.
The goal today is to start at a moderate weight — 50-60% for the 5s and work on technique while building to a new 1-rep max. The final set of the 5s and 3s should be heavy, but not a true max-effort set.
Aim to make your third single a new PR if you’re feeling good. That will leave options open for your final set: go heavier, try again, or go down in load.
Before the workout, we’ll practice handstand walking. We have scaling options that can be used during the skill session, and the distance of the walk can also be reduced.
