fbpx

Jerk Mesocycle- Week 2

Charter Oak CrossFit – OLY Class

Movement Prep

Front rack mobility drill x 30 sec

Weighted pullover OH mobility drill 2.5-5# x 10 *hold 2-3 sec at the top of each rep

Flow 2

Banded Facepull x 10

1-arm KB windmill *light x 10 (5/side)

1: Jerk Dip Squat (~50-55% of split jerk 2×5)

*dip to power position, keep weight tracking over heels without toes coming up

*push knees out

*chin up slightly
*up 5-10# from last week as long as dip mechanics do not change

2: Power Jerk (68-70% 4×3)

*feet move
*rest 2 min between sets

3: Strict Pull ups (4x ~3 left in tank/set)

*same reps as last week for another set

4: DB Bench Press (2×10-12 RPE 8 or 2 left in tank/set)

*up ~5# from last week

*done as superset with part 5, rest 30 sec between exercises/2min between sets

5: Back Fly (2×10-12 RPE 8 or 2 left in tank/set)

*up ~5# from last week

*done as superset with part 4, rest 30sec between exercises/2min between sets

Cash-Out

*if time allows

2RDS:

Hanging Knee Raises x 2-3 left in tank/set

*from hollow position to knees above hips back to hollow position in bottom

1-arm Farmer Carry *5# heavier than last week x 50m/side

*carry should be unbroken on each side

*rest 2min between rounds




Leave a Reply

Your email address will not be published. Required fields are marked *