Saturday 6.18.16
Jerk Work Day
A1) Back Squat
3×4-6 @ 31X1, rest 90s
A2) Single Arm Dumbell Torso Row
3×8-12, rest 30s between arms, rest 90s before back squats
B) Rack Pulls Above Knee
3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
C1) Sotts Press in Jerk position
4×3 @ 3101, rest 30s
C2) Hanging L-sit
4×20-30s, rest 30s
D) Jerk Complex
6 Rounds
2 Press in Split
2 Push Press in Split
2 Split Jerk Balance
rest 2-3 minutes between Most of these touches should be heavy but technical
E) Tall Jerk
Every 2 Minutes for 12 Minutes
Tall Jerk + Jerk (1+1) with 2 count in the catch position
Most of these touches should be heavy but technical
2016 06 17