Thursday October 20th
22.10.20
INTENDED STIMULUS
Build to a heavy 3-rep split jerk.
Advanced athletes can start at around 80-90% of the 1-rep max.
Beginner athletes can start around 70% of their 1-rep max.
Rest 2:00-3:00 between sets.
All athletes should split jerk.
RX
5 sets for load:
3 split jerks
SCALED
5 sets for load:
5 push jerks
SKILL WORK
Post-workout:
For completion:
50 deficit push-ups (45#/25# )
50 close grip floor presses (empty barbell)
STRETCHING
3 sets:
:30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
WHITE BOARD BRIEF
Target load | Relatively heavy
Today, we build to a heavy 3-rep split jerk.
For those of you who know your 1-rep max, aim to start around 80% and build from there.
For those of you who are unsure as to what your 1-rep max is, find something moderately heavy to start with for your 1st set and go from there.
Try to rest 2:00-3:00 between each set. You may not need as much rest in your first couple of sets as you do in your last couple. Feel free to take more rest as the weights get heavier.
After today’s workout we will have a fun and tough upper body accessory workout.
