Thursday, November 30, 2023


Download the full programming PDF below



Push Jerk 

On the 3:00 x 3 Sets: 

5 Push Jerks  

* Start First Working Set at 78% & Build To Heavy 

"Brass Monkey" 


9 Push Jerks (115/85) 

30 Double Unders 

9 Pull-ups 

30 Double Unders

For the Coach

  • Stimulus 
  • Workout brief:
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class Monostructural Conversions Chart  
  • Week 1 of our new push jerk cycle. We’re establishing loads that we’ll use and a foundation for the next 3 weeks. This should be a challenge to complete 5 unbroken reps, but it shouldn’t feel near failure. In part 2 we have an intense shoulder burner. We’re looking for quick, and ideally unbroken efforts all on these movements. 
  • Push jerks: light to moderate. Unbroken. 
  • Double unders: Unbroken, under :45
  • Pull ups: Unbroken set 

  • Teaching Focus 
  • Push jerk 
  • We want to focus our teaching points on the push jerk. As both a foundational movement and one of our focused lifts within the strength cycle we want to dial in great mechanics. Athletes should leave with something to work on regarding the push jerk. Some things to focus on 
  • Vertical torso in the dip 
  • Full extension of the legs and hips before pressing 
  • Bar moves over the frontal plane 
  • Active shoulder in the receiving position 

  • Through Line 
  • Wrists 
  • In the push jerk, “active wrists”. Don’t push from the fingertips. 
  • In the double unders, quick wrists. Spin the rope at the wrist, not the elbow or shoulder. 
  • In the pull up, deep grip on the bar almost as if you’re trying to get the wrist onto the top of the pull up bar. 

  • Modifications
  • Push jerk 
  • Reduce load 
  • Sub DBs 
  • Double unders 
  • Reduce volume 
  • Single unders 
  • Plate / line hops 
  • Pull ups 
  • Reduce load 
  • Band assisted 
  • Ring row 
  • Jumping pull up with controlled eccentric 

  • Logistics
  • In part 1 we can pair athletes in groups of 3 and allow one to lift each minute. As always in our strength cycles, we want to manage the lift timing ourselves so that we can have eyes on each athlete in the room throughout the sets. 
  • In part 2 you can start athletes at different stations if you need to manage space or share equipment. 

Lesson Plan

  • Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
  • General Warm Up (6 Minutes) (3-9)
  • General flow 
  • 3 Rounds 
  • :20 Jump 
  • RD 1 | Jumping jacks 
  • RD 2 | Single unders 
  • RD 3 | Double iunders 
  • :20 down dog to push up 
  • :20 hollow rocks 
  • :20 PVC pass through

  • Specific Warm Up (12 Minutes) (9-21)
  • Pull up 
  • Focus on grip position. Deep grip on the bar. 
  • 6 Kips 
  • 6 Kip Swings 
  • 6 Jumping pull ups with negative eccentric 
  • Ring rows if needed 
  • 3 Workout movement 
  • Double under 
  • :20 on / :10 off 
  • RD 1 | Focus on hands down and in front 
  • RD 2 | Focus on wrist turn, not elbow or shoulder 
  • RD 3 | Focus on efficient, small jump 
  • Push Jerk 
  • 5 Dip & Hold 
  • Focus on upright torso 
  • 5 Dip & Drive 
  • Focus on quick turnover out of the dip 
  • 5 Jump and punch 
  • Focus on timing of the jump, then punch
  • 5 PVC push jerk 
  • Focus on timing of the jump, then punch. 
  • Hold landing position to fix overhead position 

  • Strength (20 Minutes) (21-41)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

  • Primer (6 Minutes) (41-47)
  • Practice Round 
  • 9 Push jerks 
  • 10 double unders 
  • 3 Pull ups 
  • 10 double unders
  • Should be smooth, fast, and unbroken
  • Break
  • Workout adjustments if needed

  • Workout (47-57)
  • Look For 
  • In the push jerk, “active wrists”. Don’t push from the fingertips. Driving under the bar, avoiding press out. 
  • In the double unders, quick wrists. Spin the rope at the wrist, not the elbow or shoulder. Small and efficient jumps. 
  • In the pull up, deep grip on the bar almost as if you’re trying to get the wrist onto the top of the pull up bar. Reaching full height in the kip swing before pulling the chin toward the bar. 

  • Post Workout Clean Up & Chat (57-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]


9 DB Push Jerks

30 Double Unders 

9 DB Bent Row 

30 Double unders 

  • Mindset 

“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.


Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.


In conversations today, pay close attention to our thoughts as the other is speaking.


The intention is this:

Listen with the intent to understand.

Not to reply.

  • After Party 

5 sets:

15 DB Floor Press

20 Band Pull Aparts