Wednesday 19.07.2017

Weightlifting Wednesday
Scaled &
Rx) 1) Split Jerk Press, 3x3
2) Jerk Balance, 3x3
3) Split Jerk, build to a heavy single
4) Body Armor
Comp) 1) Split Jerk Strict Press, 5x3
2) Jerk Balance, 5x3
3) Split Jerk, 3 at 40%
3 at 45%
2 at 50%
2 at 55%
1 at 60%
1 at 65%
5 additional lifts to build to a Heavy single
4) Deadlift: A) Romanian Deadlift, build to a moderate set of 5
B) Sumo Deadlift, build to a moderate set of 7
C) Deadlift, build to a moderate set of 9
Body Amor: 1) 2 sets: 7 Inverted Pausing Barbell Row
14 Kneeling single arm presses (7/side)
21 Glute Bridges
2) 2 sets: 10 Barbell Rollouts
20m Overhead Kettlebell walk (each side)
30 Seated Banded Rows