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11/14/2017-Barbell of the Day

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Week 3:

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

*Drop 1 Rep each round

  1. Jerk- EMOM- 1 @71%x20
  2. Push Press– 4-6 Reps @ Read Below; 3 Down Sets*Jerk work should be pretty and technical. 80% should allow crispreps, if you are having an off day adjust accordingly.  

    **Push Press: If last week you hit:

    6 Reps- Move up 2KG
    5  Reps- Move up 1KG
    4 Reps- Move up .5KG

    For strength pieces, the goal is STILL to hit 6 if possible but keep them clean and technical and leave a rep in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set.  

Strength Accessory:

  1.  21 Minutes at Moderate Pace
    1. Chin-ups
    2. Barbell Roll-outs
    3. Hammer Curls

*On all Strength Movements pick a weight/skill 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) And then rotate to next movement, rotate through for a total of 21 minutes.