Strength 1
Front squat
5-5-5
Strength 2
Push jerk
2-2-2-2-2
Cash out
Set a clock for 9 minutes and, with a 135/95# barbell, complete:
60 sec of squat cleans (0-1)
60 sec of push jerks (1-2)
90 sec of squat cleans (2-3:30)
90 sec of push jerks (3:30-5)
120 sec of squat cleans (5-7)
120 sec of push jerks (7-9)
**So we’ve got another lower body and upper body movement for our strength components this week. We’re only doing 3 working sets of front squat, but similar to Tuesday’s bench press, you should be getting in at least 3-4 sets to build up to that first working set. Now we get to do a second rebend of the knee with the push jerk, so change your mindset from Tuesday with the KB, and get ready to put some weight overhead.. with excellent form and technique, of course.
For the workout, it’s just 9 minutes of work. I put the time on the clock in parens next to the movement to do the counting for you. So we’re picking the bar up from the ground and immediately squatting it for 1 min, then going overhead with it for 1 minute. Again for 90 sec for both movements, and then for 2 minutes. Simple, right? Right.
If this is too heavy for you, scale down to a weight that allows you to move cycle the movements fairly consistently.
If this weight is light for you, you better hold on and move it AFAMFP. <– new term. figure it out.