Fri, May 10, 2019 – PushJerk Programming

Warm-up 3 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 Air Squats 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 PVC Good Mornings Strength Every 90 sec for 9 min (6 rounds): • 3-3-2-2-1-1 Back Squat • 3-3-2-2-1-1 Deadlift Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible. Conditioning 5 rounds for time: • 200 m Row • 200 m Run • 10 Kettlebell Swings 70/53# • 10 Box Jump Overs 24/20”