A. Split Jerk from blocks
1x3 70% - 110
2x2 75% - 115
2x2 80% - 125
2x1 85% 135
2x1 90% - 140
added in 1x1 145#
and 1x1 150#
B. Deadlift
215# 6 x 2-3 (add weight if not short after 3)
215x3 NS
220x3 short
220x3 short
220x2 short
220x1 short
215x3
did all of these with pronated grip and grip is what was failing on last 3 sets.
did all of these with pronated grip and grip is what was failing on last 3 sets.
B. 3-4 Rounds
30 Seconds work/30 seconds rest (90 sec rest between rounds)
Kipping Dip (do not take to failure)
Row x tough, not max
1-arm Overhead Squat L 25#
1-arm Overhead Squat R
3 rounds done
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