1x [ 1 Push Press + 1 Split Jerk ]
1x [ 1 Push Press + 1 Split Jerk ]
1x [ 1 Push Press + 1 Split Jerk ]
1x [ 1 Push Press + 1 Split Jerk ]
1x [ 1 Push Press + 1 Split Jerk ]
* Use the heaviest weight you can for each set. Rest as needed between sets.
Perform from the Squat Rack
During this time, we want athletes to establish a proper set-up, core engagement, and footwork in the catch position. Take some time and have athletes practice with PVC/Empty barbells.
Advanced athletes should work up to a moderate-heavy weight in working sets (not counting warm-up sets).
Beginner athletes should still stay light and work on consistency.
Sage does an amazing job on how to get athletes started in a proper set-up (video link above).
Record your 5 working sets.
Every 2 mins for 16 mins do:
10 Toes-to-rings
10 Bench Press, 115/75 lbs
30 Double Unders
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on making an intentional effort each set and attempt to score the same times. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 8th. Athletes should be earning at least 30 seconds of rest each set. If they are not hitting this rest requirement, modify the reps down or weight of the bench.
Breathing and controlling the heart rate is key since most athletes will have less than 60 seconds of rest. Be ready to move when itโs time to go.
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