Weightlifting - Mo 07.12.20

Warm Up

Strict Press + Push Press + Push Jerk + Split Jerk


5 sets of 1+1+1+1


start with the bar —> Heavy

Reach a challenging set over 5 sets


A.

Paused Split Jerk


4x3 Reps @ 70% of Paused Split Jerk

Pause for 3 secs in your dip


B.

Push Jerk


3x3 Reps @ 70% of Push Jerk


C. Accessory

DB Single Arm Row + HR Push ups

4 sets (10+10)




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