Fri Apr. 18 "Change Up"

Move

1) Push Press: 5 x 3 Building

2) EMOM x 10
4 Clean and Jerks (Moderate Load)

Train

1) Push Jerk: 5 x 3 (Starting at 60% and Build)

2) Change Up

For Time (10 Min Cap)

9 Clean and Jerks (155/105)
15 Clean and Jerks (135/95)
21 Clean and Jerks (115/85)

Stimulus

1) You will be performing 5 sets of 3 Push jerks from the rack. You will start your first set at 60% and build from there over the sets. The aim today is to rebrace every rep when it comes back to your shoulders. When bringing the bar back down, inhale and brace your core, then absorb the bar by bending the knees when it comes down.

2) This is a challenging barbell movement that increases in rep scheme and decreases in weight. CHoose loading that you can complete for steady singles on the first two weights, then either small sets or quick singles on the last weight. You should be able to complete at least 5 reps per minute. The first barbell weight should not exceed 65% of your 1 RM, then decrease from there.

Extra Credit

3 Sets:
20 Banded GHD Extensions

Tabata Sled Push: 8 Rounds
20 Sec Work
10 Sec Rest