[Franz29]

Warm-Up

Skills
Jerk Progressions:

Jerk Start: With a weight 110% of your max jerk. Hold the bar in the rack position, elbows up. Using the standard dip/drive technique, initiate the jerk but only allow the bar to move upwards for 3-5 centimetres before catching it in the rack position.

Repeat 5 times

Jerk: Perform a single rep split jerk. You can work up to a single rep max lift or you can stay lighter and concentrate on form.

Conditioning

Run 400m/40 push-ups/10 sit-ups

Run 400m/30 push-ups/20 sit-ups

Run 400m/20 Push-Up/30 Sit-ups

Run 400m/10 Push-Up/40 Sit-up


Flexibility and Cool Down
Post time to FK.UK

Have fun!



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[Franz29]

10:44