A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Aim is to build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 @ 95% of 4RM weight
*Sets 3-4 @ 90% of 4RM weight
D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 35% of Back Squat 1-RM
E.
Three sets of:
Single Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
online pharmacy buy lexapro online cheap pharmacy
. Every 2:30, for 10 minutes (4 sets): Jerk in Split Jerk Position x 4 reps 95/105/115 Aim is to build over the course of the 4 sets. Followed by… Every 2 minutes, for 6 minutes (3 sets): Jerk Grip Overhead Squat x 3 reps 45/55 (Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets) B. In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk 175!!! Although I had to… Read more »
A.
Jerk in Split Jerk Position x 4 x 4 – 95, 115, 135, 155#
Jerk Grip Overhead Squat x 3 x 3 – 135#
B.
Clean + Front Squat + Jerk x 1 – up to 315#
C.
Back Squat x 4 x 4
1-2 – 345# / 3-4 – 330#
D.
Reverse Hyper x 15 x 4 – 140#
E.
3 sets of
Single Arm DB Row x 8 – 90#
Weighted Plank x 45 seconds – 35#