Pause Push Jerk 2-2-2-2-2
PAUSING PUSH JERK
Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2
The goal here is positioning over pure weight lifted
** The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk
Every 3 mins for 15 mins do:
12 Alternating Dumbbell Snatches, 50/35 lbs
10 Box Jump Overs, 24/20 in
8 Push Jerks, 135/95 lbs
STIMULUS
Similar to Tuesday, we’ll work some barbell technique and strength, this time with the Push Jerk
The Pausing Push Jerk is a primer for the Push Jerks in the workout
The Push Jerks will come from the rack in the first part and from the floor during the metcon
After completing the 12,10,8, you’ll rest until the next round begins
While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency
Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00
Athletes do not have to stand to full extension on the box jump overs
STRATEGY
GENERAL
keep each round unbroken on the Push Jerks
Move with a purpose through the DB Snatch and box jump overs, but not so fast that it excessively fatigues you for the push jerks
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