5 rounds for time of:
12 push jerks
12 back squats
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar down to the back rack, and then begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. Overall, this workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.
Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.
Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.
In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.
Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
12 push jerks
12 back squats
♀ 35 lb
♂ 45 lb
Coaching cues:
To keep from having to reset the feet on every lift, when you are performing the push jerk, set your feet up in your squat stance. When you jump and land, pick your feet up and put them down in the same spot.
Resources:
The Push Jerk
The Back Squat
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