Saturday 6.18.16

Jerk Work Day 

A1) Back Squat

 3×4-6 @ 31X1, rest 90s

A2) Single Arm Dumbell Torso Row 

 3×8-12, rest 30s between arms, rest      90s before back squats
 B) Rack Pulls Above Knee 

3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
 C1) Sotts Press in Jerk position 

4×3 @ 3101, rest 30s

C2) Hanging L-sit 

4×20-30s, rest 30s

D) Jerk Complex 

6 Rounds 

2 Press in Split 

2 Push Press in Split 

2 Split Jerk Balance 

rest 2-3 minutes between Most of these touches should be heavy but technical
E) Tall Jerk 

Every 2 Minutes for 12 Minutes 

Tall Jerk + Jerk (1+1) with 2 count in the catch position 

 Most of these touches should be heavy but technical
 

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