Push Jerks 3/3/3/3/3 (Work to about 70% of 1 RM)
Push Press 5/5/5/5/5 ( Work to about 70% of 3 RM)
15 banded push downs between each set
20 Single Arm DB Push Press (10 each arm)
10 min AMRAP
Coach’s Tip: The strength work has banded push downs between each set. They are a benefit to the push press cycle, but will strengthen the arms generally speaking. The percentage work today should not be extremely heavy– it is the beginning of our cycle so we are pushing form over anything else! The push downs will also be fairly taxing. Today’s Metocn is all about a solid pulling moving directly into a push movement. Should be a FUN combo!
We say it a hundred different ways when teaching Cleans. “Patience on the pull”…”Don’t bend those arms until your hips are open”…”When the elbow bends the power ends”. And Kyle has listened! Be like Kyle!