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
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