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PRECISION BARBELL PROGRAMMING 8/10/18

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PLYOMETRICS:
Box Jump
6 x 1
*Build in height
LIFT:
Jerk Steps
3 x 3
Split Clean
3 x 3
Front Rack Hold (10s) + Jerk Dip
8 x 1 building to 10-20% over your 1RM Jerk
Push Jerk + Split Jerk
3+1 @ 65%
3+1 @ 70%
3+1 @ 80%
3+1 @ 85%
3 + 1 @ 90%
Behind the Neck Push Press
4 @ 60%
4 @ 65%
4 @ 70%
4 @ 75%
ACCESSORY WORK:
3 Rounds
15 Banded Lat Pull Down
8 Weighted Hip Thrust
20 Banded Front Raises

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