Warm-Up | Fitness
Draw out jerk footwork:
Jerk warm-up with empty barbell
Three sets of:
Split Press x 5 reps
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 5 reps with a 3-second pause in the dip and a 3-second pause in the catch
Rest 60 seconds
Followed by . . .
Three sets of:
Split Jerk x 3 reps (build in weight)
Rest 60 seconds
Followed by . . .
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1
*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
B.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Dumbbell Push Press
Rest 2 minutes, and repeat for a total of three (3) sets. Note number of push presses per set, then sum them for your overall score.
90 reps 25# good one. Keep em coming!!