Tag Archives | push jerk

SATURDAY 21-01-12

Team Workout

Buy in:
300 double unders
*divide reps up as you choose. All 300 must be completed before moving on.

20 rounds of:
4 deadlifts
8 cleans
12 push jerks
*To be performed in relay style. Only 1 member working at a time. The round must be completed before changing athletes. Each athlete must complete at least one round.

Cash out:
10 x 20m OH walking lunge
*To be performed in relay style. Only 1 member working at a time. The round must be completed before changing athletes. Each athlete must complete at least one 20m lunge.

WEDNESDAY 14-12-11

There will only be one class at 08h30 on the public holiday this Friday. It’s an open class, so no bookings required.

Push Jerk
1-1-1-1-1-1-1

AMRAP 7 minutes:
3 push jerk (70%)
5 ball slams

Ruby looking comfortable overhead. Do you remember the little Spring Throwdown we held earlier this year? The first workout involved a ‘shoulder to overhead’ at 50kg. That 50kg demolished Ruby, but it did the opposite to his confidence. Since then he has worked hard on his strength, particularly with regards to going overhead and he now has a 75kg jerk. How much time are you spending on ironing out the chinks in your fitness?

WoD: THURSDAY 06-10-11

Rack Jerk (split jerk from behind the neck)
Take 15 minutes to find your max for the day

Complete 3 rounds for time of:
10 push jerk (50% of today’s rack jerk max)
30 double unders (x 5 singles)

WoD: MONDAY 08-08-11

THERE ARE NO CLASSES TOMORROW OWING TO THE PUBLIC HOLIDAY. CHECK THE SITE FOR AN EQUIPMENT FREE WORKOUT TO DO AT HOME!

In 3 teams, complete as many reps as you can in 8 minutes of:
5m rope climb

Immediately after that,

Establish a 1-rep max push jerk
Each team member must record a weight. The score will be the sum of the individual loads divided by the number of team members.

WoD: WEDNESDAY 03-08-11

Shoulder press
1-1-1-1-1
Push press
3-3-3-3-3
Push Jerk
5-5-5-5-5

The shoulder press is to the push jerk what the strict pull-up is to the kipping pull-up.