Call Us: (507) 261-7696

Weightlifting Wednesday 9-23-15

22
Sep

Weightlifting Wednesday 9-23-15

1. Jerks (20 min) 

A) 1 Heavy Power Jerk from Back Rack
B) 1 Heavy Split Jerk from Back
C) 1 heavy Power Jerk From Front Rack
D) 1 heavy Split from front

2. Back Squats (for speed and position) (5 min) 

3x3reps Tempo Rx=(2,0,x,1)
around 75% keeping position and speed out of hole

Rest 30 sec between sets

3. EMOMx15
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
(sub strict+ kipping pull ups)