Thursday 11.7.19



SPLIT JERK - WEIGHTLIFTING

Every 3:00 - 3:30 for 7 Sets

Split Jerk

Sets 1-2: 4 Reps

Sets 3-4: 2 Reps

Sets 5-7: 1 Reps


Notes:

We are intending to achieve near maximum loads on this this movement. The first 2 sets can be moderate, the final set of 2 reps should be very challenging.


Modifications

*In the case of significant technique errors, reduce load and potentially do a few more reps on each set.


COOL DOWN

10:00 at a continuous pace of:

10 Dead bugs, with pause

10 Bird dogs, with pause

0:20/0:20 Side plank

*Pause for 0:03 at the bottom of the dead bugs with heel/hand 1"-3" off the floor. Pause for 0:03 at the top of each bird dog rep.

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Contact

(321)-749-1654

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