Thursday 7.5.2020
at the gym version

1.
Jerks

5 x
2 push presses + 2 push jerks + 2 split jerks
*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks – Like you do in the push presses. Rest 2-3 minutes between sets.
2.
10-1
Bench press
Strict pull up / Horizontal row
*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.
OR
Anywhere version
1.
Single arm jerks
10 rounds (5 for both arms)
5 single arm push press + 5 single arm push jerk + 5 single arm split jerk
1 minute rest between rounds
2.
10-1
Back flies
Front raises
Lateral raises
Single arm bent over row (R)
Single arm bent over row (L)
*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.
Single arm push jerk
Single arm split jerk
Back flies
Front raises
Lateral raises