Monday 7/7/2025

Vertical Press (Week 3)

Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
youtube.com/watch?v=8wjdpBLK0KQ&t=30s

Sets 1-3: 2 reps @ 64-69%
Sets 4-6: 2 reps @ 69-74%
Sets 7-8: 1 rep @ 74-79%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:
10 Push Press @ 45-50% of 1RM Jerk
Rest 2 minutes between sets

B.

Against a 4 minute clock, perform as many reps as possible of:
15/12 Calorie Row
3 Shoulder to Overhead (95/65lbs)
3 Toes to Bar
15/12 Calorie Row
6 Shoulder to Overhead
6 Toes to Bar
15/12 Calorie Row
9 Shoulder to Overhead
9 Toes to Bar
etc.. adding 3 reps to the Shoulder to Overhead and Toes to Bar every time you return to them.

Rest 60 seconds between sets and repeat for THREE total sets, picking up where you left off each time. Continue to add 3 reps to the Shoulder to Overhead and Toes to Bar.

Rx+ Weights:
135/95lbs

Movement Modification Suggestions:
Toes to Bar: V-Ups, Knees to Elbow or Toes to Rings

*If you cannot perform at least 9 unbroken repetitions with 95/65lbs, please reduce the loading to something that you could.

*For Toes to Bar, if you cannot perform at least 6 unbroken repetitions, adjust the movement or reps in order to maintain intensity throughout the workout.