DATE

2022/10/20 DONNERSTAG Lessonplan

E3MOM 15 sets for load:
3 split jerks

DYNAMIC WARM-UP | 6:00
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps

1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold

1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall

SPLIT JERK PROGRESSION | 7:00
Focus mainly on the receiving position of the split jerk.

SPLIT JERK WARM-UP | 7:00
3-4 sets:
3 split jerks

POST-WORKOUT ACCESSORY | 10:00
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)

-Beginner option: 50 knee push-ups
-Intermediate option: 50 hand release push-ups

COOLDOWN STRETCH | 5:00
3 sets:
:30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.