5 sets of:
6 Rom. DL
- do 2 warm up sets before and then increase weight slightly over the 5 sets. Goal is RPE 9 in the last set -
4 sets of:
4-6 single arm DB Push Press (3sec ecc.)
Rest 60sec after both sides
3 sets of:
6-10 leg Curls on plates
10 Y-W-T's (wtd.) (10reps each)
15sec RKC Side Plank (each side)
Every 30sec for 3min (6sets):
Jerk Balance (Push Jerk)
Every 30sec for 3min (6sets):
Jerk Balance (Split Jerk)
- just with Barbell or minimal load -
Then 5 sets of:
2 Split Jerks (5sec Pause in catch)
@~70%
5 sets of:
Clean Pull + High Hang Clean + Hang Clean
- build to a moderate heavy load first then do 5 sets at same weight (~70%)
5/4/3/2/1 Pause Front Squats (2sec in bottom Position)
- build to a heavy single -