Work up to 4-7 heavy split jerk Singles*
*In keeping with the theme of the lifting in the past few weeks, go as heavy as you can keep the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep.
12 Seated Dumbbell Shoulder Press @ 21X1 - Press up fast, Pause 1 count, 2 count lower down, pause 1 count. Press up fast.
10 Barbell Rows @ 2111
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold
(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.
Cardio and Endurance Focus
5 Minute Bike