Today we go for skill and then for load. But to be sure- each of the two movements today has a strength/skill yin and yang. The inversions contain plenty of strengthening that you can use them often and add progressions to make them life-time pursuits in order to master. The jerks are dramatic lifts that showcase explosive power… and yet you’ll be able to continue refining technique for as long as you care to practice the movement. The yin and yang of strength and skill!
Then join us on ZOOM at 6pm for Maria’s yoga session
Thursday’s WOD at 7 and 9am, and again at 4 and 5pm
10 minutes of inversion drills:
-then-
Push Jerk
3-3-3-3-3-3-3
Intended Stimulus
Today we will get warmed up and then spend 10 minutes working though inversion drills that progress in difficulty. The goal is to find a spot where you’re slightly uncomfortable (need skill development) and spend time becoming more competent and confident. If it is difficult for you to kick up to a wall, then it probably isn’t the best use of your time to attempt handstand walks for the skill session. Your time would be better spent working with some coach given drills to become better at kicking up to a wall, or even working on the donkey kick. Then, the shoulders will be nice and primed to push jerk to a heavy set of 3! We’ll have about 15-20 minutes after the push jerk specific skill work to build across your 7 sets of 3 reps. Remember to lock out those elbows on the ‘DROP’ not the ‘stand’ :
