2024-03-06

Mindset

It's All A Game

Push Jerk10 min

On the 3:00 x 3 Sets:
8 Push Jerks

* Start First Set at 60% & Build

Stimulus

Barbell should be taken from a rack.
Athletes should build in weight across 3 sets.
Reps should be completed unbroken.
Score: Enter weights used.

Substitutions

Push Press
Split Jerks
Sub Dumbbells

Movement prep

20s Empty Barbell Overhead Hold
8 Empty Barbell Front Rack Elbow Rotations
8 Empty Barbell Strict Presses
8 Empty Barbell Push Presses
8 Empty Barbell Push Jerks

8 Push Jerks @ A Light Weight

4 Push Jerks @ A Moderate Weight

Build To 60%.

"Mr. Goodbar"10 min

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

Stimulus

Overview: Fun little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent and quick strategy on the power cleans will be important once we get a few rounds deep.
Power Cleans: Should be at minimum completed in consistent, quick singles today.
Push Jerks: Unbroken throughout all rounds.
Score: Time to complete work.

Strategy

Athletes who are confident in their barbell cycling with the prescribed weight today may choose to cycle sets on the power cleans so long as they're staying unbroken on the push jerks.
Choosing to take a longer break prior to your final power clean on each set may make hanging onto the bar for push jerks a little easier.

Substitutions

POWER CLEANS

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU

Movement prep

1 Round @ Lighter than workout weight:
4 Power Cleans + 2 Push Jerks
2 Power Cleans + 1 Push Jerk

1 Round @ Workout weight:
4 Power Cleans + 2 Push Jerks
2 Power Cleans + 1 Push Jerk