Wed, May 22, 2019 – PushJerk Programming

Warm-up 3 rounds: • 30 Double Unders • 10 Push-ups 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog 2 rounds: • 10 Good Mornings 45/35# • 10 Barbell Thrusters 45/35# Strength Bench Press • 5-3-1 reps, work up to 90% of 1RM Weighted Dips • 5-3-1 reps, work up to 90% of 1RM Core 4 rounds: • 20 sec AbMat Sit-ups • 10 sec Rest • 20 sec Flutter Kicks • 10 sec Rest Conditioning 4 rounds for max calories: • 90 sec: 25 Bench Press 70% BW • 90 sec: Max Row (calories) Within the first 90 seconds, complete 25 bench presses with 70% of your bodyweight as weight on the barbell, rest in remaining time. Then, within the next 90 seconds, row as many calories as possible. Repeat this for a total of 4 rounds. Score is calories rowed.