(NEW CYCLE WK 5 DAY 2)
3 Jerk Dip + 3 Tall Jerk + 3 Pause Jerk @5/10 RPE
3 Jerk Dip + 3 Tall Jerk + 3 Pause Jerk @5/10 RPE
3 Jerk Dip + 3 Tall Jerk + 3 Pause Jerk @5/10 RPE
*Rest as needed between sets.
**Perfect reps.
***Pause in split for 5 seconds for Pause Jerk..
1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press
*Rest as needed between sets.
1 Split Jerk @70-75% 1 RM Split Jerk
1 Split Jerk @80-83% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @90-93% 1 RM Split Jerk
1 Split Jerk @95-95+% 1 RM Split Jerk
*Rest as needed between sets.
3-4 Sets
20 Single Arm Dumbbell Chinese Row (10 each side)
20 Single Leg Glute Bridge (10 each side)
Metcon (6 min cap each set)
3 Sets
3 Rounds
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute b/t sets
Scaled:
3 sets:
3 Rounds
8 Wall Balls (30/20) (10/9ft)
4 Strict Pull Ups
2 Wall Walks
-rest 3 minute b/t sets
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