Max Jerk from the rack
Conditioning:
10 Jerks (Weight is your Body Weight, for example: If you weigh 200#, use 200#)
Farmers Carry (25 meters) (Your Body Weight in each hand)
8 Jerks
Farmers Carry
6 Jerks
Farmers Carry
4 Jerks
Farmers Carry
2 Jerks
Farmers Carry
30 Handstand Pushups
*STOP the time here. Start a new clock
Once the last Handstand Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.
Intermediate:
10 Jerks (75% of BW, for example: If you weigh 200#, use 150#)
Farmers Carry (25 meters) (75% BW in each hand)
8 Jerks
Farmers Carry
6 Jerks
Farmers Carry
4 Jerks
Farmers Carry
2 Jerks
Farmers Carry
30 Pushups
*STOP the time here. Start a new clock
Once the last Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.
Beginner:
Same as Intermediate but use 50% of BW for the Weights. So, if you weigh 200#, use 100#
Novice:
Same as Intermediate but use 25% of BW for the Weights. So, if you weigh 200#, use 50#
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
MAX JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau
This is video shows the POST WOD MAX Shoulder to Overhead
Post Weights (Pre and Post WOD) and Times to Comments
I loved this work out! It took me a grueling 24 (and change) minutes. I used my body weight, 165lbs. My jerks were pretty inefficient so I ended up doing a lot of extra work with partial reps that I didn't count and several cleans, too. Keep em coming C.A.
ReplyDeleteThats a good time though man! Keep up the beef cake status man and we will keep the workouts coming!
ReplyDelete