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PRECISION BARBELL PROGRAMMING 1/11/19

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WARM UP:

Jerk Steps

3 x 3

*Take the bar fro the rack and drive forward with your front leg only. When you receive your back heel should be up. You are essentially stepping into your position.

Split Cleans w/ Jerk lead foot

3 x 3

*Place BB at the hang position just below your knee’s. From here split Clean and work on driving your back lead foot back first landing before your front foot.

LIFT:

S2O Work

Push Press 7 @ 65%

Push Jerk 5 @ 75%

Split Jerk 3 @ 85%

*Two times through. On the 2nd set through adjust percentages to 75, 85, 90.

Deadlift

5 @ 75%

5 @ 80%

5 @ 85%

3 x 2 @ 90%

ACCESSORY WORK:

6e Landline Row w/ Rope or Towel

6 Bar RDL

8 Loaded BB Roll Outs

CORE STABILITY:

Weighted Sit Ups

3 x 25

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