Jerk, Carry, Flip and Strike

Jerk, Carry, Flip and Strike

This is week 2 of the jerk strength cycle.  If you missed last week don’t worry.  Just pick up today and keep rolling!  We are dropping the percentage of your 1 rep max to 70% for 5 reps.  Stay focused on keeping all 5 reps the same.  Set up the same for each rep and quickly drive under the bar.  After the jerks we will spend some time carrying weights around, flipping tires and hitting them with sledgehammers.  It doesn’t get any better than that!  With the forecasted rain we will be inside for all of this.

Elbows down and out!

[youtube]http://www.youtube.com/watch?v=o4oEjsOhOqM[/youtube]

Workout of the Day (WOD) 10/9/13:

Push/Split Jerk 5-5-5-5-5 @70% 1 rep max

Then,

3 Rounds (NFT)

• 100 Meter farmer carry (as heavy as possible)
• 10 Tire flips
• 15 Sledgehammer strikes -sub slam balls if necessary

*Post jerk weights and farmer carry weights to comments.