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Jerk Mesocycle- Week 4

Charter Oak CrossFit – OLY Class

Movement Prep

Row x 2min

Banded Pull-aparts x 15

1-arm Windmill x 5/side

Barbell Warm up

BTN Press + BTN Split Jerk x 5+5

1: Tall Jerk (*light by feel 3×3)

*from half press on toes position

*pause in catch

2: Split Jerk (75% 3 x 1, 78% 3 x 1, 81% 3 x 1)

3: Hip Thrust (4 x 8-10 RPE 8.5 or ~1-2 in reserve/set)

*ensure posterior pelvic tilt at the top of all reps/squeeze butt hard at top

*no upper torso movement throughout reps, just hips

*gaze in front, not up

*ensure upper back is secure on bench

*knees at 90 degree angle at top of movement

4.a.: 1-arm DB Standing Lateral Raise (4x 12-15 RPE 8.5 or ~1-2 in reserve/set)

4.b.: 1-arm Farmer Carry (4 x 50m (25m/side))

*weight held back/away from side

*slight elbow bend

*resist leaning toward weight bearing side
*heavier than last week if able to maintain unbroken carries per side




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