- Barbell and plates


Notes for today:

Beginner-level athletes should choose a weight they can push jerk with solid mechanics rather than focusing on the percentage of their body weight.
Maintaining sound mechanics across the many reps will be priority.  
Even for the air squats; athletes will want to control the speed of their reps



2 rounds

250m Jog
12 x Lunge + Knee Drive
10 x Prisoner Vertical Jump (hands behind head, elbows out)
10 x Straight Legs Sit-Up
5 x Roll to Stand + Squat
12 each x ITAW

8/1/2022 - Fitness A

Mainsite Workout  220619
4 rounds for time of:

15 x Jerks at ¾ body weight
50 x Squats

Intermediate Option:
4 rounds for time of:
15 x Push Jerk
50 x Squat

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
10 x Push Jerk
25 x Squat

♀ 25 lb ♂ 35 lb
Add Score


Nancy Giacone

Nancy Giacone 2 weeks, 4 days ago / Reply

8/1/2022 - Fitness A: 11:51
Notes: 75

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