Movement: Jerk Press
Build up to max of
5 jerk presses within 4sets or less
Then: 5sets x 5reps
In between each set
Accessory movement: 10 each leg fire hydrants
Circuit: RPE 8-9
45:25
2 sets 2 laps
DB Bench Press 3 second decent 60-70/25-30
BB back rack lunge 135/85
Rip 60 rows
KB/DB single Leg DL 50/35
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between