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June 16, 2015

Strength

EMOM for 10 Minutes
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
24 Sit-Ups

Workout notes: Today’s workout involves two movements that compliment each other in that their recruitment chains are functionally the opposite.  With that in mind focus on continuously working for the entire 8 minutes by strategizing  your rest periods and moving at a sustainable pace early on.  Use this opportunity to attempt swinging a kettlebell that is a bit heavier than normal for you if you feel you are ready.  Scale by swinging them “Russian” style, going only to eye level.

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