A. 3 Push Jerks @ 100%
Build to a Heavy Set of 3
B. Bruiser
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double UndersScoring: Reps (higher is better)
# "Bruiser"
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
***Kilos: 52/38***
## PUSH JERK
* The Push Jerk is the main focus of this two part workout
* Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
* During "Bruiser", the bar will come from the floor
* This should be a weight that can be completed in 1-3 during the workout
## DOUBLE UNDERS
* Looking for the double unders today to take around 1 minute to complete
* Choose one of the below variations that allows for completion in that time frame:
* Reduce Reps
* 90 Single Unders (1.5x)
* 60 Seconds of Practice
## GENERAL
* If the right loading and variations were chosen, we're looking at completing 3-4 rounds today, or a round every 3-4 minutes
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Slow Air Squats
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead [Click Here](https://youtu.be/BTrem_-M3NE)
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY (12:00 – 15:00)
## Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)
## Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Heels
The double unders and push jerks require a very upright torso, which can be pretty taxing on the quads. Rather than continuing to smash the quads, we can take away some of the burn my making sure we send the weight back towards the heels. Keeping the heels on the ground helps utilize more glute and hamstrings, taking some of the load out of the front of the legs. Hips back helps keep the weight back.
### Movement Prep
5 Slow Air Squats
5 Air Squats
## DOUBLE UNDERS
### Heels
When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.
### Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice
### Movement Subs
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice
## PUSH JERKS
### Heels
If there is one thing athletes want to take away from today, it is to keep the weight in the heels during the dip and catch of the push jerk. This helps tremendously with balance and power. The heels lay the foundation for everything above. We'll practice some pausing push jerks to drill this point home.
### Movement Prep
10 Second Dip Hold
10 Second Overhead Catch Hold
–
5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks
# STRENGTH (25:00 – 40:00)
* Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk
* This is the best time to make significant change in their movement
* Focus in on the heels and hammer that home during these 15 minutes
# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
5 Push Jerks
10 Air Squats
15 Double Unders
# STRATEGY + WOD (45:00 – 60:00)
## PUSH JERKS
* The push jerks are the most difficult movement to break, as we have to complete extra cleans that don't count towards the score
* That being said, breaking isn't bad – we just want to keep them to a minimum
* Go 1-2 sets here if possible (15 or 8-7)
## AIR SQUATS
* The air squats to follow are a good incentive to go big on the bar
* We can slow down the cycle time here and just keep moving forward for the 30 reps
## DOUBLE UNDERS
* The rope is the easiest movement to break
* If it helps you go bigger on the bar, plan a couple breaks here
* Think 60, 30-30, or 20-20-20
# AFTER PARTY
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days ""After Party"" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On these days, we'll include optional cool downs that you can walk your class through as a group.*
## CHOOSE 1 PIECE FROM THE LINK BELOW
[Click Here](https://comptrain.co/free-programming/)