PVCF athlete, Leslie Harris gets us ready for Push Jerks!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Push Jerk

3-3-3-3-3-3

20 minutes to work up to a heavy triple for the day. LIII: 4 sets to work up to 3RM then 1x3@90% of heavy triple, 1x3@85% heavy triple. LII: as written LI: Push Press or Press as necessary. Add weight progressively or find a moderate weight and hold across.

4. ”Simple and Sinister” 10 Rounds for time of:

12 Kettlebell swings 30 Double unders

(17 minute cut-off)

LIII:70/53 LII: 53/35. If you are still developing double-unders. Practice for :40 per round. LI: 5 rounds of 15 Russian kettlebell swings 1:00 of double-under practice Rest as needed

5. Cash-out: 3 sets of:

6/side Weighted Box step up (use DBs) 20m/side Overhead Carry 12 Russian Twist on GHD or Floor

https://www.youtube.com/watch?v=PXpSsF_1sVI

https://www.youtube.com/watch?v=z_E0ghbrx3A Have fun!

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