Friday 08-11-17 C

Friday, August 11, 2017

Warm Up

300m Run

Squat Therapy

30 Sec Shoulder Taps

30 Sec Scap Push Ups

30 Sec Swimmers

30 Sec Plank Walk Outs (4 steps out / 4 steps in)

300m Run


Grab BB & Med-Ball, Then 4 Rounds of

5 BB Strict Press + 5 BB Push Press + 5 BB Push Jerks

10 Calf Raises + 10 Pogo Hops + 10 DU's

10 Stationary Lunges + 5 Perfect Air Squats To Target


5 Rounds of:
5 Unbroken Push Jerks (building, off rack)
25 Du's
20 Air Squats (to target)
300m Run
- Rest 2 min b/w


Score: Heaviest unbroken push jerk set. 


* Goal of this workout is to focus on quality movement in the push jerk.
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead."

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