Strength 1
Deadlift
3-3-3-3-3
Strength 2
Jerk
3-3-3-3-3 (heavy 3 from racks)
Cashout
100 Rus. KB Swings for time – 70/53
**So we have conventional deadlifts to start followed by push jerks for our dedicated strength day.
One thing to mention, or remind people of, is that we’re looking at heavy sets of 3 for both movements. Most of the time we’re allotted 15 minutes for each strength movement. If you don’t get in 5 working sets in that time, you don’t get them in *shrug* I feel like a broken record when I say that ‘heavy is relative to the time allotted, your stress levels, if you’re feeling tired/sore. If you are feeling sore/tired and you hit your heavy early.. hang out there for a few more sets. Don’t call it a day and move on to the next movement. Those extra reps might loosen you up a bit if you manage your rest between sets.
For the cash out, check out the video on KB swing technique. A couple points that he makes are regarding arm position (slight bend in the elbows) and when to hinge the hips back on the downswing. Spoiler – wait until upper arms make contact with the body. Heavier bell today, so you want to keep it close to the body. I’m running out of cues to to keep people from swinging the bell below their knees. What works for you? What do you say to yourself your hands close to your crotch on the backswing?