Monday, April 27th, 2026
Weightlifting
Split Jerk
Every 2:00 x 6 Sets
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.
Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning — a missed rep or a soft lockout is a signal to hold the weight, not add more.
Strength Conditioning EMOM
“Love Seat”
10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls
Back Squat @ 70-80%
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Total Load
Record Notes on Wall Balls
Optional Accessories
For Quality:
4 Sets:
8/8 Single Arm Dumbbell Strict Press
12 Banded Face Pulls (Pause 1 sec @ face on each rep)
