WEDNESDAY 6TH FEBRUARY 2019 - WORKOUT
DB Push Jerk
75 Single Unders between each set of Push Jerks
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 50 DUs instead of 75 SUs
Your score is the time it takes you to complete all movements.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights and/or 50 DUs instead of 75 Sus.
Aim for unbroken within each movement
Top tips: If skipping is challenging you - think today about staying as relaxed as possible and landing softly on your toes. This movement is straight up and down so try not to kick your legs up infront or behind you - you will just get sore knees! If the single unders are easy . . . why not try 50 double unders (2 skips in one) . . . constantly challenge yourself!
Set your timer to count up. At the sound of the starting signal, pick up your pair of dumbbells and begin to work through 18 Dumbbell push jerks. Remember – push jerks have two knee bends. One before the dumbbells leave your shoulders and another before you lock out the dumbbells. You should try to complete them in unbroken sets, but if you have to break them up, do this only once. Once you have completed 18 reps, pick up your skipping rope and do 75 single Unders. Return to your dumbbells and complete 16 push jerks. Then 75 Single Unders. 14 Push Jerks. 75 Single unders etc. Stop the clock once you have completed the last set of 75 Single Unders.
Push Jerk: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, pressing your arms overhead, as you are pressing overhead, drop into a partial squat. Stand and fully extend your hips with arms locked out overhead (biceps beside ears) and your rep is complete! Timing is everything here - squeeze your bum before your arms travel up!
Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toes touches to a single dumbbell is a great sub!