Workout of the Day

Fitness Level 1

A. Specific Warm-Up
Three sets of:
5 Jerk Footwork Drills
5 Push Press (45/35lbs)
5 Split Jerks or Push Jerks (45/35lbs)

B. 15 minutes of Jerk Technique Practice
*Work up in weight if technique is consistent. 

C. For time:
500m Row
Rest 90 seconds
500m Row

 

Fitness Level 2

A. Specific Warm-Up
Three sets of:
5 Jerk Footwork Drills
5 Push Press (45/35lbs)
5 Split Jerks or Push Jerks (45/35lbs)

B. Jerk (push or split)
Set 1 – 3 @ 60%
Set 2 – 2 @ 70%
Set 3 – 1 @ 80%
Set 4-7 (4 sets) – 1 @ 85%+
Rest 2 minutes
*If feeling good, go for a new PR. If you are not feeling it, work technique at a lighter %. 

C. For time:
500m Row
Rest 90 seconds
500m Row

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