A. Olympic Weightlifting
Establish a 2rm Split Jerk and 2 back off sets @90-85%
B. Strength
4 rnds of
a.1 Strict Press + 3 Push Press
b. Jerk Dips +10-15kg above 1rm Jerk
C. Conditioning
Establish a 2rm Split Jerk and 2 back off sets @90-85%
B. Strength
4 rnds of
a.1 Strict Press + 3 Push Press
b. Jerk Dips +10-15kg above 1rm Jerk
C. Conditioning
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 30kg)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (43/30kg.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (43/ 30kg)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
D. Core work
Accumulate 2 min of L -sit
3 sets of weighted Hyperextensions 15 reps
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