A. Work up to working weight, then do 5 sets of the following barbell complex: 2 push jerks + 1 split jerk + 1 opposite leg split jerk; rest 90 sec. Barbell may be taken from a rack.
B. For time:
Row 500 m, then:
10-9-8-7-6-5-4-3-2-1 of DB Clean and jerk, alternating with ball slams
100 double-unders
If equipment availability is an issue, some people can start on the row, and some on the skipping.
A. Used working weight of 95# until the last set, when I jumped up to 100#. Was intending to go heavier but the shoulders weren’t cooperating. Discovered my split jerk is a lot stronger when I do it leading with the other side. Interesting. Will be switching.
B. 17:57 using 25# DB, 30# slam ball and very, very broken DU’s. Should have gone heavier on the C & J but didn’t think my shoulders would survive. Tough even with a lighter weight.
Gargled my heart in my throat for this conditioning workout. I was disappointed with how often I had to stop to catch my breath.
I liked the barbell complex as I feel I’m catching on.
I also REALLY like 9 am workouts!