Push Jerks
On the 3:00 x 3 Sets:
8 Push Jerks
Start First Set at 60% & Build
"Mr. Goodbar"
For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
Barbell: (135/95)
Time Cap: 10 Minutes
KG | (61/43)
5 Rounds:
3 Wall Walks
10 Box Jump-Overs (24/20")
10 Toes To Bar
10 Alternating Dumbbell Snatch, (50/35)
In part 1 we’re continuing our 3 x 8 format with push jerks. Athletes should begin their first set with a load they’re very confident in and then continue to build as able each round. In part 2 we have a nice little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent but quick strategy on the power cleans will be important once we get a few rounds deep.
Time to complete work
Power Cleans | Light to moderate. Quick singles.
Push Jerks | Unbroken throughout.
Rack position
In both the receiving position of the clean and the launching position of the jerk we want the barbell truly resting on the athlete’s “shoulder shelf”.
Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Push jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
In part 1, pair athletes up in groups of 2 or 3 and cue them to lift on alternating minutes. Ensure that the floor space around yout racks are clear so that athletes can safely bail out and drop the bar if necessary.
In part 2, the total always equals 10 reps. Thinking about it this way can help athletes remember their rep count. Make sure your room is set up so athletes have plenty of room around them to complete this workout safely.
Whiteboard Brief
General Flow
CT Barbell flow :15-:20 each
Jerk | tell, show, do, check
Clean & Jerk | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
With DB
Buy-in 100 Double unders
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
Cash-out 100 Double unders
“Excitement comes from achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.The real defining moments were the experiences that led up to those big achievements.
The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.The dopamine hit comes when we win; when we reach the goal, when we get the promotion.
The everlasting fulfillment comes from the journey. And it’s a hell of a drug.
5 rounds
10 Hollow rocks
10 V-ups
:20 Hollow hold
