Stimulus and Strategy:

NOTE: Since this workout is starting from the floor for the push jerks, then switching to the back squats, please bring a hoodie that you can wear to cushion your shoulders for this transition. For beginner athletes or any member who has never transitioned a moderately heavy barbell behind the neck from the overhead position, they may perform this workout from the rack.

Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:

Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.

Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.

Warm-up | 7:00

3 sets:

1:00 bike, ski, or row

10 air squats

10 PVC good mornings

10 PVC shoulder presses

then,

5/5 hip mobility stretches

10 90/90 hip switches

5/5 KB windmills

10 KB goblet squats

TECH | 3:00

Demo: push jerk and back squats

Push Jerk & Back Squat Loading | 10:00

5 sets:

3-5 push jerks at 30% of 1RM + 3-5 back squats

3-5 push jerks at 40% of 1RM + 3-5 back squats

3-5 push jerks at 50% of 1RM + 3-5 back squats

3-5 push jerks at 60% of 1RM + 3-5 back squats

3-5 push jerks at 70% - 75% of 1RM or workout weight + 3-5 back squats

Rest as needed between loads

WOD | H:30

RX:

5 rounds for time of:

12 push jerks

12 back squats

♀ 95 lb

♂ 135 lb

Intermediate option:

5 rounds for time of:

12 push jerks

12 back squats

♀ 65 lb

♂ 95 lb

Beginner option:

3 rounds for time of:

12 push jerks

12 back squats

♀ 35 lb

♂ 45 lb

Cooldown | 5:00

1:00 each of:

Couch stretch

Scorpion stretch

Hip crossovers

Lat stretch using rig

Post squat

Enjoy!