“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca
Push Jerk 1×3
PUSH JERK
The Push Jerk is the main focus of this two part workout
Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
STRENGTH
Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk
This is a great time for beginner/intermediate athletes to work on the skill of the push jerk. If not comfortable, athletes may revert to the push press
Complete as many rounds as possible in 12 mins of:
15 Push Jerks, 115/85 lbs
30 Air Squats
60 Double Unders
PUSH JERK
The Push Jerk is the main focus of this two part workout
Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
During “Bruiser”, the bar will come from the floor
This should be a weight that can be completed in 1-3 during the workout
DOUBLE UNDERS
Looking for the double unders today to take around 1 minute to complete
Choose one of the below variations that allows for completion in that time frame:
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice
GENERAL
If the right loading and variations were chosen, we’re looking at completing 3-4 rounds today, or a round every 3-4 minutes
STRATEGY
PUSH JERKS
The push jerks are the most difficult movement to break, as we have to complete extra cleans that don’t count towards the score
That being said, breaking isn’t bad – we just want to keep them to a minimum
Go 1-2 sets here if possible (15 or 8-7)
AIR SQUATS
The air squats to follow are a good incentive to go big on the bar
We can slow down the cycle time here and just keep moving forward for the 30 reps
DOUBLE UNDERS
The rope is the easiest movement to break
If it helps you go bigger on the bar, plan a couple breaks here
Think 60, 30-30, or 20-20-20
Recent Comments