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Equipment needed:
–Foam Roller.
–Dumbbell or Kettlebell of a moderate load.
–Barbell.
Foam Roll 1x:
–1 min Foam Roll T-Spine
–:30sec per side Foam Roll Lats
–:30sec per side Kneeling Tricep Stretch
2 Rounds For Quality:
–50ft Dumbbell Single Arm Overhead Walk or :20sec Hold Overhead
–6ea Single Arm Dumbbell Press
–15 Band Pull Aparts
–:20sec Hollow Rocks
SPECIFIC WARM UP 15-25minutes
Barbell General Warm Up 1x:
–5 Strict Press
–5 Push Press
–5 Rack Strict or Push Press
Split Jerk Specific Barbell Warm Up 1x:
–Athletes establish their landing position by putting their feet in a lunge position
–5 Jump & Land
–5 Jump & Land w/ Hands on Shoulders
–3 Split Jerk w/ a Barbell
Dumbbell Split Jerk:
5 x 5-8 depending on loading
Heavy Day Bodyweight Version:
50-40-30-20-10
Alternating Wall Plank
25-20-15-10-5
Glute Bridge Walkout
Every 2min x 6min:
Strict Ring Dip
3 x 6-10 reps
Accumulate in as few sets as possible:
100 Banded Row
Accumulate 2min Of:
Freestanding Handstand Hold or Handstand Hold Against The Wall
