Saturday 7.9.16

Last day of this cycle ! 
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 squat 
 B) Rack Pulls Above Knee ( yes ABOVE) 

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 

3×3 @ 3101, rest 30s
C2) Hanging L-sit 

3×20-30s, rest 30s
D) Jerk Complex

Every 2:30 minutes for 4 Rounds 

2 Press in Split 
2 Push Press in Split 

2 Split Jerk Balance 

 Most of these touches should be heavy but technical sound !

E) Tall Jerk Complex 

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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