Power:
Jerk
2-2-2-1-1-1-1
WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Question of the Day:
Who was the last person you hugged?
Happy Tuesday!
Let’s keep working on our split jerk. We will do 3 warm up sets and then start with our 7 working sets. Remember that good footwork and end position. Concentrate on the short violent dip/drive and punching your arms to the ceiling. I know that putting that bar back down in that front rack position is, literally, a pain. That’s why we are doing sets of small reps.
Warm Up:
5x @ empty barbell
5x @ 35% of 1RM
5x @ 50% of 1RM
Work Sets:
2 @ 60% of 1RM
2 @ 65% of 1RM
2 @ 70% of 1RM
1 @ 75% of 1RM
1 @ 80% of 1RM
1 @ 85% of 1RM
1 @ 90 – 95% of 1RM
Our Power Workout today is the infamous “Annie!” Double Unders and Sit Ups. The last time we did this workout at the gym was on April 30, 2014. If you were here then, check your journal and see how your time compares.
Annie is such a simple workout. Numbers start big and go down from there. It’s a great time to work on stringing those double unders together when tired and out of breath. Do not get frustrated, that is the fastest way to make your double unders disappear. Stay calm, cool, and collected.
As far as sit ups go, people ask me frequently how to do them faster. It all comes down to using your body efficiently and effectivly. On the way up use your arms for momentum, “throw” them up and forward. Don’t let gravity take you back down. Stay engaged and in control and force your body down.
And, as always, it’s just workout. Come in with a positive attitude, do the best you can today, and leave knowing you gave it your all. That is all we ever ask of you.
May the Double Under odds be ever in your favor.