Shoulder work again today, this week - the Jerk. As we are starting to look more at the Olympic lifts next week it will be good to get a baseline on what we are capable of. Tomorrow we may even look at the squat clean to get a reading on both components of the Clean and Jerk exercise.
Buy In
L-Sit Progression
25 double unders
Strength
Split Jerk: 1, 1, 1, 1, 1
Work up to your one rep max. You can start from a squat rack or you can clean the weight up to the shoulders.
Optio and Legionary - 5x3
Conditioning
5 rounds for time
15 Kb Swings (24Kg Men/12Kg Women)
15 Burpees
15 GHD sit-ups
Optio: 20/8 Kg Swings. 5 rounds of 10 reps
Legionary: As Optio but 3 rounds for time.
Cash Out
Yes, I know it's a warm-up routine, but it's also a great introduction to some of the movements for the Olympic lifting that we will be looking at next week.
Post weights/times to comments or your FK.UK log.
Vires et Honestas
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