Saturday 7.30.16
A1)Back Squat
3×2-3 @ 31X1, rest 90s
A2)
Single Arm Dumbell Torso Row
3×6-8, rest 30s between arms, rest 90s before back squat.
B)
Rack Pulls Above Knee
3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
C)
Hanging L-sit
4×20-30s, rest 45s
D)
Jerk Complex
4 Rounds
2 Push Press in Split
2 Split Jerk Balance
rest 2-3 minutes between
Most of these touches should be heavy but technical
E)
Every 2 Minutes for 12 Minutes
Pause Jerk + Jerk (1+1)
Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical
2016 07 29