Weightlifting Speed & Skill Development

Push or Split Jerk

5-3-3-3-1-1-1-1-1

From rack. Work up to a heavy single or technical max. Goal is movement improvement, not PR.

Weightlifting Conditioning, Short Mid-Duration

“Alicia ‘90”

For time,
90 push jerks
90 back squats

Load: Empty bar (45/35)

Upon completion, rest for exactly 2:00, then:

For time,
90 sit-ups

Situps: SC/RX=floor, RX+=GHD
Volume: Scale to 60 reps for people with <3 months of CF.