Push Jerk



Increase weight ea set

Compare to 29 June


Re-test week!  Time to see if the progressions over the last 9 weeks made you stronger.  Goal is to beat the weight you used on 29 June.


EMOM for 15 Min:

Min 1 – 20 KB Swings (53/35)

Min 2 – 40 Double Unders

Min 3 – Suitcase carry 100M (53/35)


video courtesy of T-Nation.  Quick demo of the suitcase carry.  Switch arms at the halfway point.  Any time left over per minute is rest.


Scaling Options:

KB Weight -> as needed


DUs ->DU attempts through 60 rope contacts ->40 Penguin Jumps


Cool Down:

Calf stretch on rig 2X30 sec per side


Banded OH stretch – 2 min per side

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