Tuesday, August 6th
Context: Practice – Push press, push jerk, and jumping mechanics.
Dynamic Warm Up Option: 2 min row or jump rope. Then 3 rounds of: 8 push-ups, 8 squat jumps, 8 kb bent over rows, 8 kb halos, 8 kb swings. Then 5,4,3,2,1 with an empty bar: deadlift, hang power clean, push press, push jerk
Skill Practice Warm Up: Spend 10 minutes working up to a challenging Jerk out of the Rack (80-90%).
Super Set: None.
Metabolic Conditioning: “Losing My Mind”
5 Cycles – Each cycle 4 min (rest the remainder of the time):
9 Push Press (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or 5 with DBs (15lb/30lb*/45lb)
9 Push Jerk (same)
18 Broad Jump (Health: 3'/ Athletic*: 4'/ Performance: 4')
18 Russian KB Swing (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Record time for each cycle an add it up. Combined working time should be approximately 8:30 - 12:00, about 2 min per cycle. Scale Up: 85/135lb bar, 5' broad jump
Coaching Tips: Be deliberate with your form, but you should shoot to do the push presses and the jerks unbroken. Go hard on the broad jumps and the KB swings. Practice recovery breathing during the rest of the cycle and keep moving (don't just sit down).
Optional ‘Cash Out’ or Hypertrophy: 15 toes to bar, 40 double unders, 4 rounds, OR 3 sets of 10-15 strict toes to bar in a super set with 15-20 calf raises