#push jerks

Week 1 / Day 2

Power cleans 

3 x 60 kg

3 x 60

3 x 60

3 x 60

3 x 60

Felt a little heavier than I expected. Reps weren’t touch & go, just made sure not to rest too long before getting into the next rep.

Push jerks 

3 x 55 kg

3 x 55

3 x 55

3 x 55

3 x 55

Taken off racks, these were fine.

Overhead squats

3 x 55 kg

3 x 55

3 x 55

3 x 55

3 x 55

Taken off the racks and did this EMOM style so it only took 5 minutes. My wrists and shoulders did not like this movement one little bit, even with the lighter weights. It’s as if it’s been years since I’ve done any of these!

WOD - 5 Rounds for Time

20 Dbl DB alternating lunges

200m run

60 Double unders

Completed: 18.25 mins

This was hard! Trained with friends today.

Lunges - 17.5kg DBs. All reps done unbroken, reps felt a little sluggish though.

200m run - The gym we train in doesn’t have easy access to the run (you have to walk about 100m from the entrance to the gym door) - we just ran shuttles inside the gym up to about 200m. They were tough!

DT 5 rounds for time: 12 Deadlift 9 Hang Power Clean 6 Push Jerk

RX loading: 155#male/103# female, scale as needed Time cap: 12 minutes

I finished in 8:49 using 38# for weights.

I love DT. But I was a little nervous for it because DT is a lot of pulling and pushing during a fatigued state. I'm 99 percent sure my back is okay again, but I still get nervous anytime we have a workout with a lot of lifting. I went into class thinking I'd use 53# for weight, but scaled down to 38# because the guy coaching was super new and had JUST gotten his L1 -- like five days prior to class -- so this was his first time ever coaching fitness, and he was really nervous someone would get hurt with so much oly in one workout, lol. Can't say I blame him, though. I broke for rest in the middle of each round, so I did 12 DL's, 5 hang power cleans and then dropped the bar and finished up with 4 hang power cleans straight into the 6 push jerks.

Your workout for today is:

MOVEMENT & SKILLS

Work in pairs each five rounds for time of: 15 Deadlift 12 Hang power clean 9 Front Squat 6 Push Jerk

P1 works, P2 rests

Time cap: 25min

Notes:

- Go for quality of movements, you got 25min to work through this

- Use same weight throughout the complex

“Jack”

AMRAP 20mins

10 push jerk (50kg)

10 KB swings (24kg)

10 bench jumps (15″)

Push Jerk + Lateral Ball Toss

Push Jerk + Lateral Ball Toss

Strength Workout (SWOD) A1. 4×5 Push Jerk (55, 60, 70, 75%) A2. KB Side Bend 3 x 10

A Push Jerk is a progression of the push press in which a forceful hip drive coupled with a drop under the bar–a catch–is used to aid in getting the load overhead.

When done properly, the bar moves in a perfectly vertical plane only, which is the most efficient path. To do this,…

Strength - Push Jerks 5RM @ 110#

WOD 21-18-15-12-9-6-3 Overhead Squats (35#) Bar over Burpees