Public Whiteboard

Components

Pause Push Jerks

Metcon

Settings

Workout

06September2017

Kevin Largent

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Strength & Skill

Pause Push Jerks (6 sets of 3 reps)

**1st dip on the Jerk is held in the bottom position for 2 seconds.
**2nd dip or the receiving position is held for 2 seconds
**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.

*Partner up, if available to help spot form issues.
*Don't rush the pause & stay tight through the full movement.

Metcon

Metcon (Time)

4 RFT:
30 OHKBS
50 Double Unders

Buy Out: 400m Sprint

KBS Weights:
Rx+ 70/53
Rx 53/35
Sc 35/26-18

Whiteboard:

Wednesday, September 06, 2017

Clients:

Male Clients