WORKOUT OF THE WEEK # 015

Strength + Metcon

03 January 2022

Part 1

Split Jerk- Heavy Single

+ 2 additional sets of 1 @ 90%

• Intent: This is our strength part of the session, today we aim to hit a heavy single rep from the rack. This will be a good amount of time dedicated to nail some heavy split jerks without having to clean the bar up first. As usual try and make all of your lifts from empty bar all the way up to your 1RM look the same.

• Approach:

  • Beginners: The split jerk is a very technical movement with lots of different criteria to meet. Therefore, If you have not been lifting for a very long time, focus purely on meeting/ striving for perfect movement quality. Do this by keeping the weight low and even adding in some pauses to really feel the correct positions. I would suggest at this level maybe going for triples instead of singles just to get more reps in and more practice of the movement.

  • Intermediate/Advanced: At this level we are going to be shifting a lot more weight, I still would like the bar to move well and don’t want to see any major technical errors, such as failing to lock out the bar etc. Of course with a 1RM it is not going to be 100% perfect but that is what we are striving for. Just because it is a heavy single it doesn’t mean that it has to be a new 1RM, just hit some confident high percentage work and get used to having a heavy load overhead. That being said, if the bar is moving well then push to see what you can hit and maybe a new 1rm is on the cards!

Demo Video: Split Jerk

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Part 2

6 Min AMRAP

2+2+2...4+4+4...6+6+6 etc

Push Press (60/40kg)

Box Jump (30/24")

Burpee Over Bar

Rest 2 Mins

For Time:

Descending Ladder

Back Down To 2+2+2

(8 Min Cap)

Intent: This part of the session is where we bring some intensity in the form of an ascending and then descending ladder. There are 3 movements to this workout: a barbell push press, a high box jump and a lateral burpee over bar. The format of this workout is a good test of repeatability, the first 6 min AMRAP should be a hard effort, followed by a short 2 minute rest. We then go into our last big effort, wherever you finished the first 6 minute AMRAP is your starting point for the last workout, so you go back down to complete 2,2,2 in a descending ladder. For example if you finished on 12,12,12 you would start on this and go back down until you complete 2,2,2 as fast as you can. The idea of this is that you are effectively repeating the same workout, we want to see if you can get under that 6 minute mark, or as close to that 6 min mark as possible, however there being an 8 min Cap to account for the suspected fatigue.

• Approach:

  • Beginners: At this level, think about moving nice and smooth through the workout. These movements aren’t hugely skilful, but still go for a progression that you can move through well and you’re not standing around too long between movements. Options will be in the scaling section below if you are unsure what movement to do or how to adjust it.

  • Intermediate/Advanced: For this, I would like to see you guys push the pace a little on the 6 min AMRAP. Definitely move with purpose on this workout. It will start with pretty quick transitions but that will soon slow down. Be strategic in how you break up the push press, in theory you shouldn’t break them up to much. For the box jump, it is higher than usual so be careful moving through these quickly. If it was me, I would step down and not rebound to try and keep my HR as low as possible. Plus rebounding the higher box is a lot tougher, and the last thing you want is a bruised shin! With the burpee stick with staying low and moving fast, these are sure to jack the HR up but that’s why everybody hates them! Just stick with it and you will be back to the bar as soon as you know it.

• Scaling:

  • Push Press- to scale this, go for the obvious and look at weight on the bar. You will want to go unbroken for the majority of the rounds you get through so pick an appropriate weight. I would say the round of 10 at least should be unbroken. If you struggle with getting into a good front rack position or need a substitute go for a double DB push press which is less demanding on mobility.

  • Box Jump- To scale this, there are a couple of options depending on ability level. First off, you could just use a lower height box, especially as it is a higher RX than usual, or even a couple of bumper plates stacked up. Secondly, you could opt to step up on the box instead of jump, if you struggle with two footed jumping or if you have trouble with impact.

  • Burpee Over Bar- Finally, with this we could potentially scale the burpee by not going all the way to the floor with the chest and thighs, instead just going into the top of a press-up position. Or in addition we could step over the bar instead of a two footed jump.

Demo Video: Box Jump