“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
Push Jerk + Split Jerk, pick load
Every 1:30 for 9 mins.
JERKS
Today’s strength portion has a time component. Athletes will have 9min., performing a set every 1:30min.
Percentages should ideally range from 80% -110% of athlete’s STRICT PRESS 1RM.
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
Complete as many rounds as possible in 12 mins of:
35 Double Unders
9 Deadlifts, 155/105 lbs
7 Hang Power Cleans, 155/105 lbs
5 Push Jerks, 155/105 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece
The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight
This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps
Part 2 is a conditioning piece that focuses on moderate weight barbell cycling
Your score over the 12 minutes of work is total rounds + reps completed
We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)
DOUBLE UNDERS
The double under rep number is designed to be small and manageable
Choose a rep number or variation that can be completed in 45 seconds or less
See all the way down the page for “modifications”
BARBELL MOVEMENTS
Let’s use a singular barbell weight based off the most challenging movement: the push jerk
This should be a load that allows you to complete the 5 reps unbroken each round
MODIFICATIONS
35 DOUBLE UNDERS
Reduce Reps
Single Unders
40 Seconds of Practice
35 Double Taps
50 Line Hops
9 DEADLIFTS
9 Double Dumbbell or Kettlebell Deadlifts
18 Single Dumbbell Deadlifts
7 HANG POWER CLEANS
7 Double Dumbbell Power Cleans
14 Single Dumbbell Power Cleans
5 PUSH JERKS
5 Double Dumbbell Push Jerks
10 Single Dumbbell Push Jerks
STRATEGY
GENERAL
We can approach the barbell today in a similar way to how we would in the Hero workout “DT”
This involves taking methodical breaks at the right time to be as efficient as possible
For Example:
Complete 8 deadlifts – rest – complete your 9th deadlift – transition directly into your first set of hang power cleans
Complete 6 hang power cleans – rest – complete your 7th hang power clean – transition direcly into the push jerks
Leaving 1 rep in the tank at the end of the deadlifts and hang power cleans means you’re not completing any extra reps
The first priority of the barbell movements is to complete unbroken push jerks
Plan to break up the deadlifts and hang power cleans into a few sets, as these are much easier to break than the jerks:
Deadlifts: 8-1, 5-3-1, 3-3-2-1
Hang Power Cleans: 6-1, 3-3-1
Push Jerks: Unbroken
Knowing you’re breaking up the deadlifts a few times, consider holding on for large sets of double unders (35 or 20-15)
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