Monday February 15th – Diamond Hill CrossFit
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Monday February 15th

14
Feb

Monday February 15th

“Heavy Day”

WORKOUT GOALS

1.) Increase loading across sets.
2.) Maintain proper footwork for both lifts.

FOR LOAD
Push Jerk + Split Jerk
3-3-3-2-2-2-1-1-1
– 1 Push Jerk + 1 Split Jerk = 1 rep

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Lat Stretch Stretch / Side
:30 Banded Front Rack Stretch / Side

Accessory

3 SETS
10-15 Behind the Neck Strict Press

Notes

Heavy day to start the week! We have not seen the split jerk in a while, but it’s important to remember that both lifts are very similar. The distinguishing feature of both lifts is the footwork. Other than that, everything else is the same. Your goal is to try and build to a heavy 1 rep complex. For newer athletes, we are hoping to set some PR’s across all sets. If these movements are very new to you, we may double the reps to get more exposure. Keep in mind that “heavy” means the heaviest weight we can lift while maintaining proper mechanics, not just the heaviest we can get overhead. If the bar feels hot, we encourage you to try and PR – if it doesn’t, you should dial it back a little and focus on virtuous mechanics. You will rest a minimum of 1:30 between reps and no more than 2:30

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