DATE

2022/07/13 MITTWOCH Lessonplan

RX
Every 3:00 for 7 sets For load:
1 push press + 1 push jerk + 1 split jerk

BEGINNER
7 sets For load:
2 push presses + 2 push jerks

DYNAMIC WARM-UP | 6:00

AMRAP 4:
20 jumping jacks
10 alternating lunges
5 push press (35/45 lb)

PUSH JERK AND SPLIT JERK PROGRESSION | 10:00
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with barbell Pulling head out of the way
Jump and land in split position (hands at shoulders)
Jump, punch, and land with arms extended overhead
Split jerk with barbell

LOADING UP | 5:00
3-4 sets:
1 push press + 1 push jerk + 1 split jerk

POST-WORKOUT BURNER | 8:00
10 rounds with a partner for time:
12/15 calorie assault bike / 9/12 calorie row

STRETCHING | 4:00
1 set:
1:00 banded shoulder stretch/arm
1:00 PVC pass-throughs
1:00 cumulative table-top stretch