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PRECISION BARBELL PROGRAMMING 12/7/18

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LAST CALL!


WARM UP:

Jerk StepsĀ 

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

Deadlift

3 @ 70%

3 @ 75%

2 x 3 @ 80%

3 @ 85%

ACCESSORY WORK:

6e Landline Row w/ Rope or Towel

6e Landmine Press

6e Suitcase Deadlift

8 Loaded BB Roll Outs

CORE STABILITY:

EMOM 6

ODD: 20 Flutter Kicks in Hollow Position

EVEN: 1 Min. Plank

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