Strength 1
Strict press + Jerk
5×3+3, from ground
Super set with
Dumbbell Romanian deadlift DB RDL
3 x 12
Strength 2
Walking DB lunge
E3MOM x 4
30 reps
**Slowing things down a bit with our double strength day. We’ve been pressing twice this week – Dbl KB/DB press with negatives and thrusters on Monday, bench press and burpees on Wednesday. Now we’re going overhead again with the barbell for some strict presses and jerks. Noticing reps scheme, you’ll do 5 working sets of 3 strict presses followed immediately by 3 jerks. These sets are all at the same weight. Yes, you’ll be limited by what you can strict press, but those 3 reps prior to the jerks will feel like you’ve got more weight on the bar. This is a good opportunity to really hone in your technique – jump hard, drop down.
And if you loved the heel elevated goblet squats, you’re going to *love* these walking lunges. A little insider info.. these aren’t scheduled again for at least 2 weeks. Also, they aren’t meant to crush you – that’s never the case. If the number of reps is intimidating, go with no or light weight. This is something that’s sustainable over all 4 rounds. Remember, too, that stuff like this usually shows up in the workouts later on. 😉
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