Jerks-4

Brute Yogi Warm-Up:

Move for 5 minutes – go for a jog, row on the rower, jump rope.

Roll out – if you don’t have a roller, shoot us an email, we have ’em!

YTAs 10 sets no weight

Gorilla Squats

World’s Greatest Stretch

Dead Bugs Turn on that core – resist putting the back in extension to move the arms and legs

T-spine Mobilization

Ws to emphasize turning on the lower trapezius and posterior rotator cuff in support of a stable shoulder girdle overhead

Brute Strength & Skill:

EMOM (Every Minute on the Minute) for 10 minutes

Even: 3 Axle Clean and Press @ 70-80%

Odd: 3 Strict Pull-Ups

Brute Strength Continued:

Zydrunas Press: 4×5 across

Work Capacity: (do work, but don’t sacrifice form)

10 – 8 – 6 – 4 – 2

Manmaker

Knees to Elbows

Endurance:

Tabata Airdyne

Mindful Brute Yogi Pre-Wod: (Tips and Modifications)

Axle Clean and Press: Choose a slightly challenging weight that you can do all three clean and jerks unbroken with good form – quality is more important than the weight on the bar – set each rep from the ground.  If you do not have access to an axle or fat bar, a traditional barbell will do just fine.

Strict Pull-ups: No kipping allowed!  Choose a band that will give you enough resistance to complete all three.  Or if you have access to a machine to do lat pull downs, choose a weight that is challenging for you but that you can still complete all three reps.  Or go to ring rows as close to parallel as able.

Z-Press: Rest approximately 2 minutes between sets.  Choose a weight that you can do all 4 sets unbroken.  If you’ve never done these before, start with the bar and continue to add weight each set.

Manmakers: Stay light to maintain form, around 60% of what your proposed max effort would be.  Again – form and quality is more important.

Knees to Elbows: If the knees don’t quite make it to the elbows you can modify to knee ups while hanging from the bar.  If hanging from the bar is not possible (if it bothers your back for example) hold on to something overhead while laying on the ground, press the lower back in to the floor and then roll up as if you were hanging from the bar.  And if these options do not appeal there are always traditional sit-ups – just double the reps.

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds or 4 minutes.  Find a stationary bike if an Airdyne isn’t available, or rower, or treadmill, or hit the pavement for some sprints.

Plan on spending an hour and a half in the gym or separate it in to two sessions with the strength portions first and come back for the work capacity and endurance later.