PushJerk @PushJerk

CrossFit Strength & Conditioning Program PushJerk.com Follow Along! Joined September 2014

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PushJerk @PushJerk

4 years ago

@FOX8NOLA This unfortunate incident happened in New York. Do your job and stick to New Orleans news. Stop using tragic events to get visitors/viewers.

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PushJerk @PushJerk

4 years ago

Wed, Dec 7, 2022 Snatch • 3-2-1-1 Snatch Grip Pulls • 2x5 Clean & Jerk • 3-2-1-1 Clean Grip Pulls • 2x5 Optional Conditioning “Grace” For time: • 30 Clean & Jerks 135/95#

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PushJerk @PushJerk

4 years ago

Warm-up Conditioning (part 1) Every 90 sec for 9 min: • 200 m Row • Max Wall Balls 20/14# Conditioning (part 2) For time: • 80 Pull-ups Each time you drop from the bar: • 20 Push-ups • 200 m Run

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PushJerk @PushJerk

4 years ago

Mon, Dec 5, 2022 Week 9 of 12 of this cycle. Strength Back Squat Front Squat Bench Press Deadlifts

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Sat, Dec 3, 2022 Strength Front Squat • 4 x 5, 60% 1RM Back Squat • 2 x 5, 65% 1RM • 3 x 5, 70% Conditioning 16 min AMRAP: • 2 Box Jumps 24/20” • 2 RKB Swings 70/53# • 2 KBG Lunge 70/53# • 4 Box Jumps 24/20” • 4 RKB Swings 70/53# • 4 KBG Lunge 70/53# … cont. until time.

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PushJerk @PushJerk

4 years ago

Fri, Dec 2, 2022 Conditioning 1 For time: • 100 Thrusters 75/55# Each break, athlete must perform: • 10 Bar-facing Burpees Conditioning 2 For time: • 100 Double Unders • 25 CTB Pull-ups • 50 Push-ups • 100 Double Unders • 50 Push-ups • 25 CTB Pull-ups • 100 Double Unders

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PushJerk @PushJerk

4 years ago

Wed, Nov 30, 2022 Snatch • 3-2-1-1 3 Snatch Grip Push Press + 3 OHS • 1-1-1 Clean & Jerk • 3-2-1-1 2 Push Press + 1 Jerk • 1-1-1 Optional Conditioning For time: • 300 Double Unders

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PushJerk @PushJerk

4 years ago

Tue, Nov 29, 2022 4 min AMRAP: • 3 TTB • 3 Deads 135/85# • 3 F. Squats 135/85# 2 min Rest 4 min AMRAP: • 6 TTB • 6 Deads 115/75# • 6 F. Squats 115/75# 4 min AMRAP: • 9 TTB • 9 Deads 95/65# • 9 F. Squats 95/65# 5 rounds for time: • 12 Row cal • 12 STOH 95/65#

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PushJerk @PushJerk

4 years ago

Mon, Nov 28, 2022 Back Squat • 5 reps at 65% of 1RM • 5 reps at 70% • 5 reps at 75% • 5 reps at 80% Front Squat • 5 reps at 60% of 1RM • 3 x 5 reps at 65% 12-10-8-6-4-2 reps: • DB Bench Press • Strict Pull-ups

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PushJerk @PushJerk

4 years ago

Sat, Nov 26, 2022 Front Squat • 5-5-5-5 Back Squat • 4-4-4-4 Conditioning 5-10-15-20-25 reps for time: • Power Cleans 95/65# • Wall Balls 20/14#

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PushJerk @PushJerk

4 years ago

Fri, Nov 25, 2022 Conditioning 5 rounds for time: • 500 m Row • 40 Air Squats • 30 AbMat Sit Ups • 20 Push Ups • 10 Pull Ups

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PushJerk @PushJerk

4 years ago

Wed, Nov 23, 2022 Snatch • 3-2-1-1-1 Clean & Jerk • 3-2-1-1-1 Optional Conditioning 21-15-9 reps for time: • Dumbbell Deadlifts 2 x 50/35# • Burpee Box Jump Overs 24/20”

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PushJerk @PushJerk

4 years ago

Tue, Nov 22, 2022 Conditioning 1 6 rounds for time: • 5 Power Snatches 115/75# • 50 Double Unders * Each time you break double unders: • 5 Push-ups Conditioning 2 10 min E2MOM: • 15 Overhead Squats 95/65# • Max Knees-to-Elbows

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PushJerk @PushJerk

4 years ago

Mon, Nov 21, 2022 Back Squat • 5-5-3-21 Front Squat • 5-4-4-4 Bench Press • 10-8-6-4 Bar Dips • 3 sets: max unbroken reps

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PushJerk @PushJerk

4 years ago

Sat, Nov 19, 2022 Front Squat • 5-5-5-5, 60-70% of 1RM Back Squat • 4-4-4-4, 75-80% of 1RM Deadlift • 3-2-2-1, 70-95% of 1RM Conditioning For max reps: • Tabata GHD Sit-ups • Tabata Deadlifts 115/75# • Tabata Dumbbell Bent Over Rows 50/35# • Tabata Bench Press 95/65#

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PushJerk @PushJerk

4 years ago

Fri, Nov 18, 2022 Conditioning 5 rounds for max calories: 2 min: • 3 Bar Muscle Ups • 15 Thrusters 95/65# • Max Row (calories) 3 min: • Rest Goal: 100 calories.

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PushJerk @PushJerk

4 years ago

Wed, Nov 16, 2022 Weightlifting Snatch • 3, 75% 1RM • 2, 85% • 1, 90% • 1, 95% • 1, 98% 3-Pos Snatch • 3, 60% 1RM Snatch • 2, 70% • 2, 75% Clean • 3, 75% 1RM • 2, 85% • 1, 90% • 1, 95% • 1, 98% Conditioning 21-15-9 reps for time: • Wall Balls 20/14# • Toes-to-bar

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PushJerk @PushJerk

4 years ago

Tue, Nov 15, 2022 Conditioning 1 8 min Alt EMOM: • Even Min: Max Box Jumps 24/20” • Odd Min: 10 HP Snatch 115/75# Conditioning 2 10 rounds for time: • 3 P. Cleans 135/95# • 6 F. Squats 135/95# • 9 Pull-ups Conditioning 3 5 rounds for time: • 10 Burpees • 60 Double Unders

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PushJerk @PushJerk

4 years ago

Mon, Nov 14, 2022 Back Squat • 6, 70% • 6, 80% • 3, 90% • 2, 95% Front Squat • 5, 65% • 4, 75% • 4, 80% • 4, 80% Bench Press • 5, 60% • 3, 70% • 2, 80% Shoulder Press • 5, 60% • 3, 70% • 2, 80%