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PRECISION BARBELL PROGRAMMING 2/8/19

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WARM UP:

Jerk Steps

3 x 3

*Take the bar from 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 an work on your back foot hitting first.

LIFT:

Split Jerk

3 x 3

2 x 2

3 x 1

*Work to a heavy single.

Deadlift

10 x 1

*Work to a heavy single.

ACCESSORY WORK:

6e Meadows Row

6e Suitcase DL

6e Bulgarian Split Squats

CORE STABILITY:

Weighted GHD Sit Ups

3 x 15

*Rest 1 Min.

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