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December 10, 2024
Strength
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3 Sets1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
Take 10-12 minutes to establish a heavy set of 2 Split Jerk.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
5 Sets
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold.
*Perform 1 Chin Up every 10 seconds.
