5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

On the first part, we have 5x2 pausing push jerks. In this movement, we have (2) pauses - in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.

Percentages:
Set #1 - 50%
Set #2 - 55%
Sets #3+4+5 - 60%

On the following Push Jerks, let's build to a heavy for the day. With the option of a warming lift or two prior to, let's start our 5x1 @ 70% and climb from there. Heavy today, but not an all time max. Let's instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.

Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.

In the three movements of the workout, everything is "manageable". Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks.

We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we'll start at an appropriate pace.