Strength 1
Glute bridges
8-8-8
Strength 2
Jerks
Heavy 2
Optional cashout/accessory work
5x
20 sec wall sits w Dbl KB rack hold
20 sec air (or gob) squats
20 sec rest
OR
50 band pull aparts
50 banded good mornings
**Hitting our double strength day mid week – taking care of the posterior and getting in some overhead work.
What I like about today, especially the jerks, is it’s a chance to do your own thing in a way. First off, I believe this is the first time we’ve done jerks from the rack, so really take advantage of this time. I know for me, I struggle with push jerks and usually resort to split jerk when things start to get mildly heavy, so I would use this time specifically on NOT splitting, and even getting in some mobility work to improve my overhead position. And I might stay at the same weight a few rounds until the movement felt *just* right. If you don’t feel comfortable splitting, now is the time to practice the footwork as you increase the weight. Again, you don’t need to add plates each time. Hang out somewhere that is heavy but manageable so you can get in some extra practice especially if your lats are a little sore from yesterday’s clean and jerks.