Month: June 2021

Jerk Pos. Press

5×3@70% of Jerk Poss Press

**If you do not have a Jerk Poss Press, build to a 5 rep in 15 minutes**

Shoulder Press+Push Press+Jerk

*Build to a heavy complex, once your Shoulder Presses are no longer Shoulder Presses, move on.*

Jerk

5×3@70%

Dead Lift

1×4@65%

1×4@70%

5×4@80%

*this is off our strength cycle, we only have 3 days of the strength cycle this week. So I’m breaking the 3rd day of our strength work up into 2 days.*

Woo Flies

3×10

DumbBell Complex

5 Complexes

10 Dumbbell Rows on Right

10 Dumbbell Rows on Left

Max Dumbbell Pull Overs

**30 sec. rest between complexes**

Empty Barbell Complex x 2

3 Clean Grip RDL’s+3 Pos Clean Grip DL+3 High Hang Muscle Clean+3 Front Squats

1 Muscle Clean+1 Hang Power Clean+1 High Hang Squat Clean

*Build to a heavy complex for the day*

**Once you are unable to Muscle Clean the first clean you are done with the Complex**

***Go by feel, if you are unable to squat Clean work on changing your receiving position depth in the Power***

Clean

5×3@70%

*Squat or Power, your choice*