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8/8/2017-Barbell of the Day

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Week 1:
Prep:
3 Sets:
5 Strict Press
5 5 Push press
5 Tall Jerks
5 Split Jerks
5 Press From Split

  1. Jerk- EMOM- 1 @70% x 20
  2. Push Press– 4-6 Reps @ 80%; 3 Down Sets

 

Strength Accessory:
1) 7 Minutes volume accumulation- Chin-ups
2)  7 Minutes volume accumulation- Barbell Roll-outs
3) 7 Minutes volume accumulation- Hammer Curls

** For all accessory movements;  Pick a weight that you can get 8-12 reps on the first set. Don’t go to failure. Go to RPE 7 or 8 (two to three reps left). Rest 20-45sec and then do another set at RPE 7-8. You won’t get as many as the first set. That’s okay. Then wait for another 20-45sec and do it again. Repeat this process for the total time listed and try to get as many reps as possible whilst avoiding going to failure. Use a weight that allows for a total of 45-65 reps or so.