Record your best:
Push Jerk + Split Jerk
1 rep max lift.
Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Push Jerks, 135/95 lbs
30 Double Unders
15 Toes-to-bars
WORKOUT BRIEF
DESCRIPTION
This two-part workout has a Push Jerk focus, as the movement shows up in both pieces
We’ll start off with working to a heavy Push Jerk + Split Jerk complex
The goal here is to build in weight with each set, finishing with a heavy single
We’ll take the barbell from the floor for the wod
We can expect to complete around 3-5 rounds over the 15 minutes of work
PUSH JERK
Choose a barbell weight you can complete within 2-3 sets
TOES TO BAR
Choose a number/variation that takes about 1 minute to complete
DOUBLE UNDERS
Choose a number/variation that you can complete in 1-2 sets
STRATEGY + WOD
GENERAL
The big movements to manage today are the push jerks and toes to bar
Planned breaks on these challenging stations from the beginning will be very helpful in staying consistent over the 15 minutes
A few quick sets with quick breaks can often be more efficient than large or unbroken sets
Imagine how you’d approach these 3 rounds into the workout and see if you can do that from the onset
Between of jerks and toes to bar, manage your shoulder fatigue by staying relaxed on the rope
Consider the following options for breaking up 15 reps:
2 Sets: 10-5 or 8-7
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1 or 3-3-3-3-3
MODIFICATIONS
PUSH JERK
15 Double Dumbbell Push Jerks
20 Single Dumbbell Push Jerks (10 Each)
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
30 AbMat Sit-ups
DOUBLE UNDERS
45 Single Unders
30 Seconds of Practice
Reduce Reps of Double Unders
30 Double Taps
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