Weightlifting Speed & Skill Development
Push or Split Jerk
From rack. Work up to a heavy single or technical max. Goal is movement improvement, not PR.
Weightlifting Conditioning, Short Mid-Duration
90 push jerks
90 back squats
Load: Empty bar (45/35)
Upon completion, rest for exactly 2:00, then:
Situps: SC/RX=floor, RX+=GHD
Volume: Scale to 60 reps for people with <3 months of CF.