Bench D/E, Sumo D/E, Jerk Drives, PB Ladder Push Jerks & Bar Muscle Ups

Beginner 6am, 9:30am & 7:30pm

(A) Push Jerk-Work within the limitations of your movement

(B) Individually-5 Rounds 5 Push Jerks 40/30kg, 10 Box Jumps 20/12inch box, 15 KB Swings 16/12kg 

Intermediate 6am, 9:30am & 6:30pm

(A) Push Jerk-Work to the limits of your movement

(B) In teams of 2-5 Rounds 15 Push Jerks 60/40kg, 20 Box Jumps 24/20", 30 KB Swings 24/16kg

Advanced 9:30am & 5:30pm

(A) Bench Press D/E 9 x 3 @ 50% Floor Press 1RM + Red Band on Low Bench/Orange + Yellow on High Bench

(B) D/E Sumo Deadlift 8 x 1 30sec rest with blue bands and 40% bar weight 

(C) Jerk Drives 3 x 1 @ + 15% of best Jerk

(D) PB Ladder-5,4,3,2,1 Push Jerk & 10,8,6,4,2,1 Bar Muscle Ups

Focus- (A) Louie Simmons Thoughts on D/E (B) One group do A and the other do B (C) Here for Demo (C) Add 2.5kg to your current PB. This will be your weight for 1 rep. Take 10/7.5kg off for your 2 rep weight, another 10/7.5kg for 3 reps, etc. So your starting weight for 5 reps will be your current PB + 2.5kg - 40/30kg. The rules for a PB ladder  are as follows. If you miss 3 attempts on a weight you must wind the weight back to your previous weight and complete that rep range. You may increase the weight again for your next rep range. Work from Racks