072919

A. Skill
STRICT PRESS FROM JERK RECEIVING POSITION
For Quality:
3 x 5
STIMULUS
The focus on this strict press variation is to hammer home the receiving position of the push jerk.  You can build in weight, but keep the loading light enough that it preserves the quality of the movement.  Rest as needed between sets to maintain solid positioning.

MOVEMENT FOCUS
The focus here is keeping a tight midline and a straight bar path.  Keeping the weights light and tempo controlled enables you to better feel out those two points of performance.

B. Pausing Push Jerk
3 x 3 (2 sec in dip & catch)
STIMULUS
Progressing from the jerk strict press to a more dynamic movement, the pausing push jerk.  There will be a two second pause in both the dip and the catch position.  Like the previous skill builder, build in weight while maintaining quality.  The general percentage we're looking for here is to keep these below 50% of your 1RM Push Jerk.  Rest as needed between sets to maintain solid positioning.

MOVEMENT FOCUS
The focus here is finding the heels in both the dip and the catch.  Jumping and landing with the heels on the ground allows for better power and balance.  Good movement here sets us up nicely for good looking percentage work that follows.

C. Push Jerk
(5 Rounds: 3 reps in 2 Minutes)
Rx
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

Scaled
Build to a heavy load OR Jerk Tech

FITNESS
10 min AMRAP
1, 2, 3, 4, 5, 6......
DB Push Press
Ring Rows
(2:30, 5:00, 7:30 marks perform 200m Sprint Row)

D. Metcon (Rounds and Reps)
"BEEF JERKY"
12 min AMRAP
21 Russian Kettlebell Swings (70/53)(Rx+ American)
(1-Scale wt)
14 Kettlebell Reverse Lunges (70/53)
(1-Scale wt, 2- Prisoner Reverse Lunges)
7 Push Jerks (165/115) (Rx+ 205/145)
(1-Scale wt)
​
STRATEGY
One planned break on each movement makes these sets very manageable both mentally and physically.  If there is one movement you plan on holding onto unbroken, make it the push jerks.  The extra clean that comes with breaking the push jerk will be the most taxing break of any movement.

Kettlebell Swings: 21 Straight or 12-9
Kettlebell Reverse Lunges: 14 Straight or 8-6
Push Jerks: 7 Straight or 4-3

FITNESS
5 Rounds
30 sec Max Plate G2OH (35/25) / 15 sec Rest
30 sec Max Plate Reverse Lunges (35/25) / 15 sec Rest
30 sec Max BB S2OH (75/55) / 15 sec Rest