WARMUP/MOBILITY
2-3 min aerobic warm-up
Pre-squat hip openers / quad smash
Shoulder / Thoracic mobility
Overhead squat warm-up
Pre-squat hip openers / quad smash
Shoulder / Thoracic mobility
Overhead squat warm-up
Split Jerk
15 min to build to a heavy single or new 1RM split jerk
—Rest 2 min —
Then, every 90s x 6 sets:
Sets 1/2/3: 1 Rep at 90% – 3s pause in the catch
Sets 4/5/6: 2 Reps at 80% – 3s pause in the catch
—Rest 2 min —
Then, every 90s x 6 sets:
Sets 1/2/3: 1 Rep at 90% – 3s pause in the catch
Sets 4/5/6: 2 Reps at 80% – 3s pause in the catch
Overhead Squat X 5
Every 2 min x 5 sets:
Build across each set to a heavy 5 or 5RM
Build across each set to a heavy 5 or 5RM
3 round NFT:
10 Sea-saw dumbbell press / arm (Alternating press holding the opposite DB overhead)
Rest 30s
100ft Alex bar overhead carry (Banded KB or chains to add weight)
Rest 30s
15-20 GHD Sit-ups
Rest 90s
10 Sea-saw dumbbell press / arm (Alternating press holding the opposite DB overhead)
Rest 30s
100ft Alex bar overhead carry (Banded KB or chains to add weight)
Rest 30s
15-20 GHD Sit-ups
Rest 90s
