Tue, Jul 16, 2019 – PushJerk Programming

Warm-up • 20 cal Air Bike • 20 Band Pull-a-parts • 20 Band Passthroughs • 20 Band Overhead Squats 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Box Stretch Right • 30 sec Box Stretch Left Strength (1RM Test Week 1 of 2) Overhead Squat • 5 reps at 50% of 1RM • 3 reps at 60% of 1RM • 2 reps at 70% of 1RM • 1 rep at 80% of 1RM • 1 rep at 90% of 1RM • 1 rep at 95% of 1RM • 1 rep at 100%+ of 1RM Rest 2 minutes between each set. Conditioning 20 min AMRAP: • Max Unbroken Wall Balls 20/14# • 500 m Row Score is total number of wall balls. Also, comment how many meters rowed.