Push Jerk Strength
Every 2:30-3:00 for 5 sets
Set 1: 5 Push jerk
Set 2: 4 Push jerk
Set 3: 3 Push jerk
Set 4: 2 Push jerk
Set 5: 1 Push jerk
Bench Press + Accessory
3 Rounds for quality:
150m Run
7 Bench Press
15 Arm haulers
15-20 Tuck crunch
0:30 Plate pinch hold
*Complete the 3 rounds in any order you prefer*
12:00 CLASS
"Thrust Up"
EMOM for 15:00:
5 Dumbbell thrusters
5 Pull-ups
AT HOME:
STRENGTH
Limited Equipment
Explosive Work
Ballistic Push-up
5-5-5-5-5
*Perform for max height on each rep.
Rest approximately 1:30 between sets.
No Equipment
Explosive Work
Clapping push-up
5-5-5-5-5
*Rest approximately 1:30 between sets
ACCESSORY
Limited Equipment
3 Rounds for quality
150m Run or :45 seconds running
7 DB or Barbell Bench/Floor press
15-20 Arm haulers
15-20 Tuck crunch
:30 sec. Weighted hold
No Equipment
3 Rounds for quality
150m Run or :45 seconds running
7 Ballistic/Clapping/Regular Push-Ups
15-20 Arm haulers
15-20 Tuck crunch
:30 sec. Weighted hold