Barbell Club – Thu, Mar 23
Mobility and Barbell Warm Up
Split Jerk (Build to a heavy 1 rep Split Jerk form the rack)
Jerk Dip (Complete 5 sets of:
5 Jerk Dips at 120% of your 1RM Jerk)
5 Jerk Dips at 120% of your 1RM Jerk)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Strict Press in Split Position (Compete 3 sets of:
8(-2) Strict Press in Split Position)
8(-2) Strict Press in Split Position)
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
10 Weighted GHD Sit Ups / Weighted Sit Ups
10 DB Romanian Deadlifts(feet close together)
