Strength
Push Jerk
- Build to a heavy set of 2 with a :01 pause in the receiving position each rep.
- Drop 15-20% and do 2 sets of 4 @ 10X1
Notes
Today’s strength is push jerks.
You will begin by building to a heavy set of 2. Every rep in that heavy set of 2 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 2, you will take 15-20% off the bar and complete 2 sets of 4. The tempo on the sets of 4 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
Complete as many rounds as possible in 7:00:
- 8-10 Calories
- 10 Burpee Box Jump Overs
Rest 5:00
Complete as many rounds as possible in 5:00:
- 10-12 Calories
- 12 Burpee Box Jump Overs
Notes
Today’s conditioning is a two intervals of calories and burpee box jump overs. Your score is the sum total rounds and reps from each interval.
Aim to keep each set of 8-10 calories around :45 or less and 10-12 calories around 1-minute or less. Lower the target number if you cannot maintain those paces.
The set of 10 burpees should not take longer than 1-minute and the set of 12 not longer than 1:12. This is :06 per burpee box jump overs. Either lower the number of reps or use a smaller box in order to maintain the desired stimulus.