Split Jerk 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
12 Dumbbell Bench Presses (Same weight as last week)
Rest :45 sec
12 Dumbbell Rows per arm @ 2121 (2 second long pull up, hold at the top for 1 count, 2 second lower, pause at the bottom for 1 count) - Same weight as last week
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.
Bike 20 Minutes - Steady pace
Men: goal is 250-300 watts the whole time
Women: 200-250 Watts