Strength
Push Jerk
- x 3 x 5 sets
*Pause :01 in the receiving position each rep
Notes
Today’s strength is push jerks. You will complete 5 sets of 3 reps. Every set will be at the same weight across. Take 4-6 warm up sets to build to your working weight. Rest about 1-2 minutes between working sets.
Choose a weight that is challenging, but make sure you can maintain a :01 pause in the receiving position before standing up each rep. The first set should feel like a 7-8/10 difficulty.
Conditioning
Every 9:00 for 2 rounds:
- 400m Run
- 20 Toes to Bar
- 20 Burpees
- 400m Run
7:00 time cap each round.
Notes
Today’s conditioning is 2 rounds of running, toes to bar, and burpees. You will complete a new round every 9-minutes. Your score is the slower of the two rounds.
The runs should take no more than 2-minute to complete each round. Adjust the distance accordingly.
The toes to bar should be performed in 2-3 sets both rounds. Adjust the number of reps or substitute knee raises or sit ups.
The burpees should take no longer than 1:15 to complete. Adjust the number of reps if you don’t think that is a reasonable pace.