“Don’t tell me who you are. Tell me what you are.”
Pausing Push Jerk + Push Jerk 1-1-1-1-1-1-1
PUSH JERK COMPLEX
We’ll have 13 minutes to build to a moderate complex out of the rack
The goal with this piece is to drill the push jerk and get a lot of sets in that support good technique
If anything, we only want to get a little heavier than the weight we’ll be using for the workout
We can aim to complete around 7-9 sets in during this time frame
This works out to a set about every 1:30-2:00
Before the conditioning piece, we’ll spend some time working strength and positioning in the Push Jerk
We’ll build to a moderate 2-rep complex out of the rack
The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
These pauses allows us to focus on maintaining a vertical dip and balanced catch
Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load
3 rounds for time of:
25 Toes-to-bars
20 Push Jerks, 135/95 lbs
15/12 Row / Bike Calories
WORKOUT BRIEF
DESCRIPTION
Today’s conditioning piece balances out gymnastics, weightlifting, and mono-structural movements
Your score is the total time it takes to complete the workout
The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)
Before the conditioning piece, we’ll spend some time working strength and positioning in the Push Jerk
We’ll build to a moderate 2-rep complex out of the rack
The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
These pauses allows us to focus on maintaining a vertical dip and balanced catch
Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load
PUSH JERKS
The barbell will come from the floor for this movement, not out of a rack
All reps should be push jerked (received with bent knees) instead of push pressed
Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh
Within the workout, this should be a station you can clear in 2-3 sets
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, complete this station as written
If you’re not there quite yet, consider reducing reps or choose a variation from the “modifications” section
BIKE/ROW
Reset the monitor to “0” after each round
See the bottom of the page for Assault Bike “modifications”
If you’re short on bikes/rowers, stagger athletes by 2 minutes or perform modifications
MODIFICATIONS
PUSH JERK
Double Dumbbell Push Jerks (20)
Single Dumbbell Push Jerks (10 Each Side)
Full Kettlebell Swings (20)
TOES TO BAR
Max Reps in 2 Minutes (25 Max)
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
15 GHD Sit-ups
25 Toe Raises
BIKE/ROW
Equal Calorie Echo Bike or Bike Erg
Equal Calorie Ski Erg
Equal Calorie Air Runner
300 Meter Run
STRATEGY + WOD
GENERAL
In today’s workout, there will likely be 1-2 stations that you feel more comfortable with than the others
Playing to your strengths can help you clear some stations quickly while chipping away at the others
For Example: You may choose to be more aggressive on the bike/row and push jerks, while working through more manageable sets on the toes to bar
This format can create “intervals” within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly
Consider the sets listed below for the toes to bar and push jerks
TOES TO BAR
1 Set: 25
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-5-5
5 Sets: 5-5-5-5-5
6 Sets: 5-4-4-4-4-4
PUSH JERKS
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
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