Jerk Primer
3 Sets
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets
Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
Weighted Pull up
5 Sets (Done as giant sets)
5 Wide Grip Weighted Pull Up
12 Dumbbell Front Raise
12 Dumbbell Lateral Raise
-Rest as needed-
-Then-
30 Wide Grip Strict Pull Ups (You can use a band)
30 Behind the Neck Lat Pull Down or Banded Seated Lat Pull Down
Metcon (32 min cap)
Partner Workout:
7000m Row
-each time partners switch, perform 70 double unders-
Individual Option:
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.
Scaled:
Partner Workout:
5000m Row
-each time partners switch, perform 50 double unders-
Individual Option:
5 Rounds
500m Row
50 Double Unders
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