Wednesday, September 13th
A.
OLYMPIC LIFTING
3 Minute EMOM:
3 Tall Jerks with Empty Barbell
2 Minute EMOM:
3 Split Jerks with Empty Barbell
5 Minute EMOM:
1 Split Jerk at 60%
Build over course if mechanics are good
3 Minute EMOM:
2 Squat Cleans @55-60% 1RM C&J
Every 2 Minutes for 8 Sets: 1 Squat Clean and Split Jerk
Sets 1-2: 2@60%
Set 4: 2@65%
Set 5: 1@70%
Set 6: 1@75%
Set 7: 1@80%
Set 8: 1@80%
Set 9: 1 @ 85%
Set 10: 1 @ 85%
B.
BARBELL CONDITIONING:
7 Minute EMOM:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (105/75) FB – (135/95)
Here's a video on what a tall jerk is.