Strength
Push Jerk
- x 1 x 5 sets
*pause :01 in the receiving position
Notes
Today’s strength is push jerks. You will complete 5 sets of 1 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. If you were here for last week’s sets of 2, aim to use about 5% more weight for today’s sets of 1.
Conditioning
For time, 27-21-15-9 reps of:
- Pull Ups
- Push Ups
- Air Squats
- Calories
18-minute time cap
Notes
Today’s conditioning is pull ups, push ups, air squats, and calories. Your score is the time to complete the prescribed reps or the number of reps completed under the 18-minute time cap.
The pull ups should be completed in about 3-4 sets for the sets of 27 and 21, then 2-3 sets for the sets of 15 and 9. You may adjust the number of reps or substitute jumping pull ups or ring rows.
The push ups should be completed in 2-3 sets for the 27 and 21 reps, then 1-2 sets for the sets of 15 and 9. Elevate your hands if you think you will reach local muscular failure too soon in the workout.
The air squats are your chance to shake your arms out. Move at a smooth pace and be sure, as always, to reach full depth and full hip and knee extension at the top.
The calories should be completed at a pace of at least 12/minute. Adjust the rep scheme to 21-15-9-3 if you can’t hold that minimum pace.