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.