Workout of the day

This Split Jerk session will test your strength and technique with increasing weights. Aim to maintain good form even as the load gets heavier. Let’s get those split jerks strong!

The workout of the day consists of:

  • 3 Split Jerks at 50kg / 110lbs
  • 3 Split Jerks at 60kg / 135lbs
  • 3 Split Jerks at 70kg / 155lbs
  • 3 Split Jerks at 80kg / 176lbs
  • 3 Split Jerks at 90kg / 198lbs

Scaling

  • Reduce weight as needed
  • Perform push jerks if split jerk technique is not yet mastered

No equipment

  • Bodyweight alternatives:
    • Handstand push-ups
    • Pike push-ups
  • Household item alternatives:
    • Use a backpack filled with books for weight

Warmup

  • 5 minutes of light cardio: jogging or jump rope
  • Dynamic stretches:
    • Arm circles (10 forward, 10 backward)
    • Leg swings (10 forward, 10 sideways)
  • Stretching:
    • Shoulder stretches (30 seconds each side)
    • Triceps stretches (30 seconds each side)
    • Quad stretches (30 seconds each side)

Cooldown

  • Cool down jog or walk for 3-5 minutes
  • Stretching:
    • Shoulder stretch (30 seconds each side)
    • Triceps stretch (30 seconds each side)
    • Hamstring stretch (30 seconds each side)
    • Calf stretch (30 seconds each side)