Push Jerk


 Increase weight ea set

Video courtesy of Rogue Athletics.  This cycle’s pushing movement will be the Push Jerk.  Yes, you can take the bar from the rack.  Points of performance to remember: 1) Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical. 2)Open the Hip aggressively and completely. 3)Push yourself down under the bar and catch the bar in full lockout. 4)Drive through the heels back to a standing position.



Ring Dip

GHD Sit Up

Burpee Box Jumps (24/20)


Scaling Options:

Ring Dip -> Stationary Dip -> Box Dip


GHD -> Ab mat Sit Up


Box height -> as needed


Cool Down:

Banded tricep stretch – 1 min per side


Cobra to downward dog x 10

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