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


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