150526 Tuesday – “Pain in the Aft”

Mobility: Shoulder Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging Jerk (Around 80%) out of the rack.


Strength: None.


Metabolic Conditioning:  “Pain in the Aft” – For Time.

Rope Climbs  (Performance: 3, Athletic*: 2, Health: 6 Rope Lay Downs)

Then 3 Rounds

3 Heavy Jerks (Performance: 155lbs, Athletic*: 93lbs, Health: 63lbs)

30′ Overhead Plate Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

Then

500m Row

2 minute rest

Rope Climbs  (Performance: 3, Athletic*: 2, Health: 6 Rope Lay Downs)

Then 3 Rounds

3 Heavy Jerks (Performance: 155lbs, Athletic*: 93lbs, Health: 63lbs)

30′ Overhead Plate Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  13– 19 Minutes

Coaching Tips: You start out with a ‘Buy In’ of rope climbs followed by 3 rounds of Jerks and Overhead lunges then you finish with a ‘Cash out’ of a 500m Row. You will rest 2 minutes then repeat it.

Compare to: 2014 – 10 – 19


Optional ‘Cash Out’: None.

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