Saturday 7.9.16
Last day of this cycle !
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 squat
B) Rack Pulls Above Knee ( yes ABOVE)
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
3×3 @ 3101, rest 30s
C2) Hanging L-sit
3×20-30s, rest 30s
D) Jerk Complex
Every 2:30 minutes for 4 Rounds
2 Press in Split
2 Push Press in Split
2 Split Jerk Balance
Most of these touches should be heavy but technical sound !
E) Tall Jerk Complex
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 07 09