WEDNESDAY WORKOUT (FREE TRIAL DAY!)

Strength day... Part 2... :)

WORKOUT/STRENGTH:
Overhead Press/Push Press/Push Jerk/Split Jerk...
10-5-3-1-1-3-5-10

** Lots of twists to this one... So here they are...

1. Both sets of 10 MUST be STRICT Presses
(1st set use around 60% of your best Press 1RM, then aim for 70-75% on the last set)
2. Both sets of 5 MUST be PUSH Presses
(1st set use around 75-80% of your best PUSH Press 1RM, then aim for 85-90% on the last set)
3. Both sets of 3 MUST be Push JERKS
(1st set use around 80-85% of your best Push JERK 1RM, then aim for 90-95% on the last set)
4. Both sets of 1 MUST be SPLIT Jerks (You pick the lead leg)
(1st set use around 95% of your best SPLIT Jerk 1RM, then aim for 100%+ on your last set)

ONE MORE TWIST...
After the sets of 10 & 3 you must perform 3 rope climbs...
(Guys - No leg usage, Ladies - Legs permitted, but it you can do a few without try it... If you can't rope climb then you can do adjustments or pull to standing from a seated position x5 reps)

After the sets of 5 you must perform 10 STRICT pull ups ON THE RINGS (Chest 2 bar if you can)...
(If you can't strict pull up yet, then do 6-8 SUPER SLOW negatives instead)

After the sets of 1 you must perform 20 DB/KB rows (one in each arm) with the heaviest load you can... Guys try to use over 53# and Ladies try to use over 35#...

Get all of that?? :)

Just remember every time your go overhead then you must do a pulling movement right after it...

BE SMART AND GO BY HOW YOU FEEL... IF YOURE NOT FEELING IT TODAY THEN TAKE THE WEIGHTS DOWN SOME AND WORK PERFECT MOVEMENTS WITH MODERATE WEIGHTS...

POST ALL LOADS (AND ANY PRs) TO COMMENTS