AMRAP 4::30 jumping jacks5 inchworm + push-ups5 air squats5 up-downs
- RX - Every 2:30 for 7 sets:3 push presses 2 push jerks 1 split jerk - Build in load each set.
- INTERMEDIATE -Same as Rx'd
- BEGINNER -Every 2:30 for 7 sets:3 strict presses 2 push presses 1 push jerk - Build in load each set.
- MASTERS 55+ -Same as Rx'd
3 rounds for time:
5 heavy right arm push jerk
10 crush lunges
5 heavy left arm push jerk
10 up downs
Accumulate: 1:00 banded shoulder stretch/side
Every 5:00 for 7 sets:30 alternating plank shoulder taps9 DB push presses7 DB push jerks5 DB split jerks- Use two dumbbells.
- Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week; next week, we will test our 1-rep clean and jerk.- Use a recent max or heavy single for your percentages.- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.- Rest as needed between percentages and waves.