We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Split Jerk 1.1.1x3
3 rounds of:
10 Power Snatches (115lbs/85lbs)
5-10-15 yard Shuttle Run
1.1.1 notation means to complete 1 heavy split jerk, rack the bar for 10 seconds, then complete another rep, rack the bar for 10 seconds, then complete a third rep. That is 1 set. Rest 3-4 minutes between sets. Doing “cluster” sets like this will help increase your 1RMs because the short rest intervals allow you to do multiple reps at a very high percentage of your 1RM. You should be able to do a 1.1.1 set at a significantly higher weight than your 3RM.
For the shuttle run, start at the 0yd line and run to the 5yd line and back, to the 10yd line and back, and to the 15yd line and back