Happy Valentines Day. Hope you love this workout
Mobility and Body Heat (5 minutes)
2:00 Cardio Choice
—
:45 Elevated Prayer Stretch
:30/:30 Active Scorpion Stretch
:30/:30 Couch Stretch
General (4-6 minutes)
2 sets: For Quality
10 Alternating Box Step-Ups
8 Bradford Press with Lockout
6/6 Overhead Split Squats
6 Inchworm Push-Ups
Specific Barbell Prep (6-8 minutes)
1-2 Sets
3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand
—-
1-2 Sets
2 Tall Split Jerks
4 Behind the Neck Press in Split
Jerk Recovery
2 Split Jerks w/5 sec Pause in Catch
–
Then Build to 90% of Starting Load for the Split Jerk for the Day
—
Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.
Part A) 0:00-10:00
For Time:
1-2-3-4-5-6-7-8-9-10
Push Jerk
Box Jump Overs
Barbell: 135/95lb, 61/43kg
Box Height : 24/20in
Part B) 10:00-20:00
Establish a 1RM Split Jerk (From the Rack)
___________________________
Level 2:
115/75lb, 52/34kg
Level 1:
75/55lb, 34/25kg
Box Step-Ups
______________________________________________________
Time Domain for Conditioning: 5-7 minutes
Time Cap: 10 minutes
Score for Part A) Time
Score for Part B) Load
Stimulus: Open Prep / Classic Couplet and Weightlifting
RPE: 9/10
Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes
Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk
Coaching Notes, Workout Flow and Strategy:
This workout is split into two parts:
Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.
Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.
This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.
Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.