BB Gymnastics
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
- Score: 85 kg
- Jerk Landung war heute extrem mieß. Kein verdammtes mal getroffen. Linke Schulter macht immer noch Probleme! ARGH! STFU!
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
- Score: BB 80 kg, BT: 40 kg ; Total: 120 kg
1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
- Score: 24 kg KB
M/F/S - 2/2/2
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