Log your workouts!

1. Jerk (behind the neck): 5 x 3
2. Push-press 4 x 5
3. Back squat 5 x 3

Follow each set of jerks with 5 repetitions of the split jerk footwork drill. Try to increase loading on each movement by 2-3% over last week.

Fundies class working the snatch.

We are going to be sticking with the same movements and sets/rep scheme for a few weeks, but with increased loading each week. Each of you should feel out the increase each week, but the goal is to increase the weight on the bar for your working sets by somewhere around 2-3% each week. The actual percentage may be more or less each week depending on how you feel, how well you are recovering, what you did in CrossFit class, how much you slept, what you ate that day, etc. The weights you use for the snatch, clean, and jerk variants we do should still allow you to perform the movements with the best technique you are capable of right now with your current development, mobility, etc., and may not necessarily increase much or at all for the next few weeks depending on where you are at and what you are working on, and this is fine. I will not sacrifice technique for loading! But each of you should at the very least be able to increase the loading on the squats, deadlifts, and push press-press each week. This makes it very important for you all to keep track of the weights you use every day in the gym. It's hard to know what 2-3% more of what you did last week is if you don't remember what you did last week! I will try to post results from each day to help with this, but ultimately it is your responsibility all to keep track of your own weights, and I assure you that you will see better results if you do!

Results.