Wednesday February 24th
WORKOUT GOALS
1.) Choose a moderate-to-heavy load for the EMOM.
2.) Choose a different scale for pull-ups than usual.
RX
FOR LOAD & TIME
EMOM 10:
2 Push Jerk
– Rest 2:00
3 Rounds For Time:
21 Push Jerks (155/105#)
21 Chest-to-Bar Pull-ups
Level 2
FOR LOAD & TIME
EMOM 10:
2 Push Jerk
– Rest 2:00
3 Rounds For Time:
21 Push Jerks (115/75#)
12 Chest-to-Bar Pull-ups
Level 1
FOR LOAD & TIME
EMOM 10:
2 Push Jerk
– Rest 2:00
3 Rounds For Time:
21 Push Jerks (75/55#)
21 Jumping Pull-ups
Stretching
3 SETS
:30 Scorpion Stretch / Side
:30 Doorway Stretch / Side
:30 Foam Roll Thoracic Spine (Mid Back)
Accessory
Rest, Stretch and Recover
Notes
We have a cool heavy and metcon combination. Use a moderate-to-heavy weight in the EMOM. Complete the 3 rounds for time in less than 15:00. With such a heavy emphasis on the shoulders, you will have to be smart in your loading choice. The push jerks should be completed in no more than four sets on any round. If you are going to go Rx, you need to be able to do 7+ chest-to-bar pull-ups in a row and 7+ push jerks in a row with the Rx weight. The chest-to-bar pull-ups can be broken up but should not be done in singles. Your goal is to opt for short, achievable sets. The heavy work is not intended to be a 2-rep max. Rather, you should attempt to move
consistently at heavier loads.
