Fri, Apr 12, 2019 – PushJerk Programming

Warm-up • 20 cal Air Bike 3 rounds: • 10 Sit-up to Pike • 10 Sit-up to Straddle • 10 Air Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Strength 10 min Alternating EMOM: • Even min: 2 Back Squats • Odd min: 2 Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning For time: • 800 m Run Then, 21-15-9 reps: • Front Squats 115/75# • Toes-to-bar Then: • 800 m Run Barbell starts from the ground.