PYTHAGOREAN CUP

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19 JULY 2019 PYTHAGOREAN CUP

Training Intent

CYCLING (barbell path, chest back and rebounding HC, rebounding S2O ejecting the bar, TTB Snapbacks to arch drills)

– Strength: Week 1 of dynamic work with the Jerk. All sets focus should be on technique/efficiency.

Adjust loading if needed.

If you are more efficient/comfortable with a push jerk then you can opt for that variation, otherwise make sure you are hyper focused on proper dip (piston) and drive as well foot position on their split (knee down, heel out).

The dead bug hold between sets is merely to provide a different twist on our strength work today as well as getting some extra core stability work.

– Metcon: Barbell movement SHOULD BE HEAVY today. You should push for UB sets. The time cap is tight for a reason.

If you struggle completing efficient T2B/Barbell work you will likely hit the time cap. Being strategic about saving grip is key with this workout.

#cfbb
#cfsl
#believethehype

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Strength
Metcon Weight
EMOMx12

ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Deadbug Hold

Score weight of the split jerks
Metcon
5 RFT

12 T2B
9 Hang Power Cleans (155, 105)
6 Shoulder to Overhead (155, 105)

Masters & Teens: 135/95
10min time cap
Goal’s Gym
Metcon (No Measure)
1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.