Weightlifting
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)
Jerk with 3 sec pause in split
Worked up to 100 kg for a double
Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#
Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s
Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#
Single Leg GHD Hip Extension
4 sets x 5 reps each leg
Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs
Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP
2 rounds + 1 walk
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