Wednesday 7/16/2025

Vertical Pressing Progression (Week 4)

Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-2: 2 reps @ 68-73%
Sets 3-4: 2 reps @ 73-78%
Sets 5-6: 1 rep @ 78-83%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):
8-10 Push Press @ 50-55% of 1RM Jerk

B.

Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
200 Foot Farmer Carry (53-70/35-53lbs)
250/200 Meter Ski or Row*
100 Foot Plate Push (45/35lbs)
100 Foot Overhead Plate Walking Lunge (45/35lbs)

*Sub Options for Ski or Row:
-500/400 Meter Concept 2 Bike Erg
-20/16 Calorie Echo/Assault Bike