Monday, November 16, 2015


The start of another beauty week. 


15 minutes to work on speed and form in the PUSH JERK. The loading and rep scheme will be very personalized. What I would recommend is to go 5-5-3-3-2-2-1-1 with the singles being optional depending on how your body is feeling. Doing a couple of big sets and then add some weight and do a few sets with 3 or 2 reps. The goal here is to keep that chest upright during your dip, gain speed during the drive, and then finally drop quickly underneath the bar. Don't over complicate this movement. Dip, drive, and pull yourself under the bar. Stay light and work that form until you hate me a little for programming this movement. 


8 min AMRAP

  • 4 S2OH (165/110lbs) (135/95lbs) (95/65lbs)
  • 8 V-Ups
  • 12 Weighted Step ups

For this workout take down the weight you finished with for the push jerks by at least 20-30lbs or more and go with that. You want to be able to string together all 4 reps each round, but you may need to take a second to compose yourself before hitting the weight. For the v-ups keep your movement solid and find a weight and object that works for you during the step ups. No weight on the step ups is an option as well. 

- Team 782