Strength
Push Jerk
- Take 4-6 sets to build to a heavy set of 5 with :01 pause in the receiving position each rep.
- Drop 15-20% and perform 2 sets of 10 @ 10X1
Notes
Today’s strength is push jerks.
You will begin by building to a heavy set of 5. Every rep in that heavy set of 5 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 5, you will take 15-20% off the bar and complete 2 sets of 10. The tempo on the sets of 10 involves pausing for :01 with the bar locked out overhead and you standing at full extension, and no pause in the front rack. In other words, these are touch and go reps with a :01 pause overhead.
Conditioning
For time:
- 30 Toes to Bar
- 90 Double Unders
- 30 Single Arm Devil Press
- 90 Double Unders
- 30 Toes to Bar
13:00 time cap
Notes
Today’s conditioning is a chipper of toes to bar, double unders, and devil press. Your score is the time it takes to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The toes to bar should not take longer than 2-minutes each round. Adjust the number of reps or substitute knee raises or single unders.
The double unders should take no longer than 1:30 to complete each round. Adjust the number of reps or substitute singles unders.
The devil press should be done with a light-moderate weight that allows you to move continuously throughout the 30 reps.