Push Jerk – Level 5 – Upper-Intermediate


[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
3×3 Push Jerk., 5RM Push Jerk., 5×1 Push Jerk.[/tabl] [tabl class=”table-condensed” caption=”” width=”100%”] Workout D, Workout E, Workout F
3×5 Push Jerk., 3RM Push Jerk., 5×1 Push Jerk.[/tabl]

How to Progress

Every time you complete a workout add a total of 2.5 lb to the bar for the next workout. If 2.5 lb is too light you can increase by 5 lb at a time.

What if I am stalling?

If it’s too heavy, drop weight by 10% and start over from there. If you believe it’s the form faults, you’ll need to do your due diligence and correct them. The nuances of form correction for the Olympic lifts are beyond the scope of the program. The best resource for this will be a coach at your local box or an Olympic lifting coach. If that is unavailable, record your movement from the side and spend time on youtube reviewing the proper technique.

Build and Maintain

Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you have enough strength necessary to complete RX WOD’s.

Lesson-specific notes

Not sure what Cyle 1 and 2 is? It’s quite simple. You’ll perform cycle 1, then cycle 2, then cycle 1, and so on and so forth.

The amount of Push Jerk training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work on your push jerk? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you are consistent with Cross-Training you’ll see development with your jerk.