ACF – September 3, 2018

Workout of the Day

Split Jerk


Accumuluate the following

50 Strict Pull Up

Dumbbell Strict Press

5 x 10

Workout Notes

Heavy day! 

Split Jerks have descending reps today so after a good warm up and lead in routine the weight should be going up on the work set. Focus on keeping your hip square to the wall in front of you and reaching out with that front foot. Loading should be challenging but allow for proper mechanics and have you locking elbows out before those feet hit the floor.

Accessory Work:

This is not for time and you can accumulate these reps in any order and any rep scheme that works for you. If you’re looking for a real “pump” do one exercise before moving onto the next!

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