Push press/ Push jerk:
Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
Then:
Front squat:
15 reps @ 50% of 1RM
10 reps @ 65%
5 reps @ 80%
Rest as needed between sets. If designated weight creates/ forces a compromised position, make an immediate adjustment.
Then, 4 aggressive rounds of:
12 Kettlebell “Power swing”* (20lb. W, 30lb. M)
8 Dip
4 Kettlebell 2-second overhead swing** (As heavy as possible)
2 max distance broad jump
There is no designated rest between pieces- if rest is needed, keep it short and specific.
*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
**2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!