Off Season: Day 45

Today's article:

Jerk Technique

by: Wil Fleming

A.) Four sets of: Power Jerk + Split Jerk @ 80% (Touch and Go) 

(Rest 90s between sets)

B.) Front squat: (5-5-5-5-5-5-5)

(Rest as needed)

50% x 5 

70% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

C.) Superset (As heavy as possible): Three sets of, 

Strict Press x 6 reps 

(rest 90 sec)

Strict Weighted Chin-up x 6 reps 

(rest 90 sec)

D.) 5 Rounds, for quality

15 Stationary Dips

15 Hip Extensions