WOD
“Heavy Day”
Push Jerk
6-3-1-1-1-3-6
Rest 2 minutes between the set 1 and 2
Rest 3 minutes between the set of 2 and 3
Rest 4-5 minutes between the set of 3 and 4 and 4 and 5.
*STIMULUS*
Total time: 20-25 Minutes
HEAVY
*White Board Brief:*
For our push jerk today, we are looking to potentially hit a new PR if it is in the cards, so this is definitely on the heavier side. Although the sets of 6 and 3 will be relatively heavy, think of them more as heaver technique work to load up to, then back off from our heavy singles. Get fired up and let’s hit some new PR’s!!
*Modifications*
1. Push jerk
– If this is a new movement for us, lets dial in the technique at a lighter loads and and hammer in technique with a rep scheme of 6-5-4-4-4-5-6
– If we are able to go overhead but have a lower body injury or limitation that will prevent us from receiving in a sound landing position, perform either push presses or strict presses depending on the limitation
– If we have a single arm injury, perform a single arm push jerk with either a dumbbell or kettlebell depending on what you used last