WORKOUT

Push Jerk 

On the 3:00 x 3 Sets: 

2 Push Jerks

* Start First Working Set at 82% & Build To Heavy 

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"All Work, No Play" 

4 Rounds For Time: 

200 Meter Run 

12 Dumbbell Push Jerks (50's/35's) 

12 Pull-ups 

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Time Cap: 10 Minutes

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FOR THE COACH

Stimulus 

• Workout brief: https://youtu.be/05ANhAh2wz0
• Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
• Big push and pull day for us. In part 1 we’re in week 3 of our push jerk cycle and should be targeting a finish adobe 85% of our 1RM. In part 2 we have  monostructural, weightlifting, and gymnastics in a sprint style workout.. The run should be as fast as we can make it while maintaining the ability to get straight to work on the DB when we come in. We want to modify this workout so that all our athletes are able to finish under the 10:00 cap. 
• Run: 60: or less
• DB Jerk: light to moderate. Unbroken. 
• Pull ups: 2 sets 

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The One” | Teaching Focus 

• Speed under 

• In both the push jerk and the DB jerk we want to teach speed under the object. Meaning we’ll reach full extension at the legs and hips and then press quickly under the barbell or DB. What we should be looking for today is for there to be no pressing out of the bar or DB once driving overhead.  

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Through Line 

• Feet 

• In the push jerk, the feet should begin stacked under the hips and finish in a wider landing position. Weight should stay in the heels as long as possible before shifting toward the toes in triple extension. 
• On the run, the feet should cycle under the center of mass and not out in front of us. The foot should strike on the ball or midfoot. 
• On the pull up, feet should drive forward on your hollow and the heels should move aggressively backward on the arch. 

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Modifications

Run 

• Reduce distance 
• Sub machine 

DB Jerk 

• Reduce load 
• Reduce volume 

Pull ups 

• Reduce volume 
• Band assisted
• Jumping with controlled eccentric  
• Ring row 

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Logistics

• In part 1 we want to call athletes to lift on varying minutes so that we can manage our attention throughout the lifts. Every athlete should get your attention at least once and be given a cue. 
• In part 2 we can manage large classes by stagger start times if necessary. Athletes can split the DB push jerks between arms however they prefer. 

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LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

• Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow 

• Get out barbells 
• 200m run
• :20 inchworm with push up 
• :20 alternating spidermans 
• :20 air squat
• :20 Rig 

1. RD 1 | dead hang 
2. RD 2 | scap pull ups 

Barbell flow 

• 2 Rounds 
• :20 stiff leg deadlift 
• :20 back rack elbow rotations
• :20 good mornings 
• :20 behind the neck push press 

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Specific Warm Up (10 Minutes) (9-19)

Pull up | tell, show, do, check 

• 5 Kips 

1. Focus on tight swings with movement initiated at the shoulders. Move the feet quickly. 

• 5 Kip swings 

1. Focus on large, controlled kips with no bend at the elbow. 

• 5 jumping negative pull ups 

1. Focus on a controlled descent 

• 5 Workout movement 

Push jerk warm up | tell, show, do, check

• Establish grip and stance. Hands just outside the shoulders, feet underneath the hips. 
• 5 Dip and hold 

1. Focus on an upright torso in the dip 

• 5 Dip, jump, and land

1. Focus on minimal dip and a rapid turnover 
2. Stick the landing to evaluate receiving position 

• 5 Jump and punch 

1. Focus on timing. Fully jump then punch the arms. Dramatize the delay if needed. 
2. Stick the land to fix the receiving and OH position. 

• 5 PVC jerk 

1. Focus on timing. Full extension of the legs and hips and then punch. 
2. Stick the land to fix the receiving and OH position. 

• Push Jerk from Rack 

1. 5 empty bar push jerks on their own.

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Strength (20 Minutes) (19-39)

• 10:00 to build to workout weight
• Every 3:00 x 3 sets 
• Transition to part 2 

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Primer (6 Minutes) (39-45)

• Practice Round 

1. 200m run 
2. 6 DB push jerk R 
3. 6 DB push jerk L 
4. 6 pull ups 
5. All should be unbroken and aggressive pace

• Break
• Workout adjustments if needed

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Workout (45-55)

Look For 

• In the push jerk, the feet should begin stacked under the hips and finish in a wider landing position. Weight should stay in the heels as long as possible before shifting toward the toes in triple extension. 
• On the run, the feet should cycle under the center of mass and not out in front of us. The foot should strike on the ball or midfoot. 
• On the pull up, feet should drive forward on your hollow and the heels should move aggressively backward on the arch. 

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Post Workout Clean Up & Chat (55-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

For Time: 

800 Meter Run 

40 Single Dumbbell Jerks (50/35)  

20 Alternating DB plank rows

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Time Cap: 10 Minutes

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Mindset 

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson

Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.

Decisions = Destiny.

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After Party 

2 Rounds 

50 banded pull aparts 

50 banded supinated pull aparts 

Max set unbroken band assisted strict pull ups 

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