WARMUP

PUSH JERK SKILL

Alternating “On the Minute” x 8 (4 Rounds):

Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold

Pausing Jerk Drive – Video

Barbell Overhead Hold – Video

Percentages:

On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning.

On the pausing jerk drives, the purpose is to find the weight directly under our heel-arch. The front half of our heel, or said another way, directly beneath our ankle bone. It is very common for athletes to come to their toes on a jerk, and this drill re-enforces the proper movement pattern of driving through the heels, and not the ball of the foot. The full foot is glued to the ground (to include all toes), but the weight is back towards the heel arch.

On the overhead hold, this is purely a chance to fine tune our overhead lockout. A common fault here is a relaxed midsection, or “exposed ribs”. Think about flexing down our abs, bringing our rib cage in tight.

BARBELL CYCLING

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

Male Kilos – 61-70-83-70-61

Female Kilos – 43-47-56-47-43

This is a running clock effort, which will last 13:30 in total.

Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are free to have a single bar and change weights, or set up three different bars.

WOD

For Time:

50/35 Calorie Assault Bike/ row

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike/ row