12 September 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ after each round,
From Lunge (Split Jerk)
3 Press
3 Push Press
3 Push Jerk

Mobility
Lat Distraction
Banded Shoulder Internal Rotation
Quad Smash (bar / roller / ball)
Spinal Twist

Weightlifting
C&J
1x2 @ 50%
1x2 @ 60%
1x1 @ 70%
1x1 @ 77%
1x1 @ 85%
1x1 @ 90%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100%
1x1 @ 102%
1x1 @ 105%

Warm-Down
easy run / bike / row
mobility as required ...