HeadQuarters – Texas Rebel Barbell Club

Weightlifting

A.

Every 2 minutes, for 16 minutes (8 sets):

Power Clean + Power Jerk

*Set 1= 2 reps @ 75%

*Set 2= 1 rep @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep at 95%

*Set 6 = 1 rep @ 98%+

*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

Power Clean and Jerk

Weightlifting

B.

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk

*Set 1 = 2 reps at 75%

*Set 2 = 1 rep @ 85%

*Set 3 = 1 rep @ 90%

*Set 4 = 1 rep at 95%

*Set 5 = 1 rep @ 98%+

*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1 Rep Max Split Jerk

Split Jerk

Strength

C.

Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3-4 reps @ 75%

Deadlift

Accessory

D.

One Set Tabata of: V-Ups:

20 seconds on

10 seconds off

For a total of 8 rounds