Tuesday

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Workout of the Day

Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:

10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks

Post total number of calories completed to comments.


Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike

♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks

The Push Jerk

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With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk