15/06/12 - Split Jerks, Deadlifts

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

60, 70, 75, 80, 85, 87.5, 90kg

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

90kg

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

16, 20kgx4 - had to use KB's as we don't have any DB's in the gym.

Conditioning
12 minute AMRAP of:
15 KBS 32kg
50m Sled Drag - 70kg
15 Wall Balls - 9kg
50m Sled Drag - 70kg

3 rnds

Torrential rain made this more difficult, gripping the kettlebell with wet hands was hard!