This Saturday you will take on 5 sets of 3 push jerks. Start your set of 3 at around 70% of your 1RPM and gradually add weight.

 

 

If you are decent at landing under a barbell, the goal is to go heavy and build a max for the day. If not, you want to find a load that is challenging, but still manageable enough to practice landing under.

 

 

 

You need to rest 5 minutes between sets. If you don’t need that rest, it means you are not lifting heavy enough. We will be sharing barbells. Partner with someone with a similar relative strength if possible.

 

 

For those of you on zoom, you can replace each set of push jerks with 2 minutes of DB push jerks, followed by 3 minutes of rest.

See you all in group classes, on the zoom, or in the open gym.

 

Cheers,

Big Cat

 

Warm up

1 minute each

-Scapula rocks
-OS push-ups
-Cross-touch bird dog
-inch-worm with push-up
-Shoulder pass throughs
-Leopard crawl
-Judo push-up rock
-Full body rock
-DB shoulder press

Tech

Push jerk

WOD

Push Jerk 3-3-3-3-3

 

Cool Down