Warm up
3 RDS
10 shoulder openers
5 prone press with PVC
30 single arm oh march each side
15 band pull aparts

Goat work

Split jerk.

Find stance:
Squat stance – lunge position

No PVC:
2 rounds
3-5 reps stepping into jerk stance
3-5 reps jumping into jerk stance
3 dip/drive
3-5 full split jerks
⁃ recover front foot first.

With PVC:
2 rounds:
3-5 reps stepping into jerk stance
3-5 reps jumping into jerk stance
3 dip/drive
3-5 full split jerk

Goal is to have feet land in the same spot each time. A solid base (catch stance) transfers to a solid overhead position

Monday mash up

The workout builds heavily off the goat work and focused on increasing efficiency during each amrap. If strength is your friend it will not be in this workout.

The biggest challenge will end up being the coordination of split jerks with feet splitting differently based on the hand you are using.

On the curtsey squats in the workout touch the knee to the ground, use added support if needed.

This is a moderate weight DB workout.

Amrap 5
5 push press L
10 goblet squats
5 push press R
10 front rack drop step lunges

Rest 3

Amrap 5
5 push jerk L
10 front rack drop step lunges
5 push jerk R
10 bw step ups

Rest 3

Amrap 5
5 split jerk L (left leg splits back)
10 weighted step ups
5 split jerk R (right leg splits back)
10 bw curtsey squats (knee touches the ground each rep)

Mental fitness

Spend 10-15 minutes on one

Belly breathing lying on back

Meditation

Reading

Journal prompt: how has your life changed for the better in 2020?

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