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:
1 x 15 @ 50% of 1RM
1 max rep set @ 65%
Rest as needed between sets. If designated weight creates/ forces a compromised position, make an immediate adjustment. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.
Then, 4 aggressive rounds of:
8 Kettlebell “Power swing“* (20lb. W, 30lb. M)
6 Dip
4 max distance broad jump
There is no designated rest between pieces; Move quickly throughout, and hustle on the switches.
*”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.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!