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  • Writer's pictureJohn Fadel
    • Apr 19
    • 1 min read

Wednesday Barbell 6:30 PM


Warm-up

-Sitting Hip flexer Raises

-Laying banded presses

-Standing banded knee raises

-banded 1/2 squat outer thigh taps left side 15 right 15

-banded shoulder press

-plank Shrugs

-lying Butterfly’s

-lying Overhead press


5 Rounds

12/17 cal Row

:45 sec FR Hold 155/115

Split Jerks -3 sets

3 strict

3 Power

3 jerk

3 Split Jerk


Every 1:30

X 8 Rounds

-3 Jerks+ 3 Split Jerks 55%

-3 Jerks + 3 Split Jerks 60%

-2 Jerk Drives+ 2 Split Jerks 65%

-2 Jerk Drives + 2 Split Jerks 65%

Last 4 Rounds

-1 Jerk Drive + 1 Split Jerk 70%

Abs

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