Perpetual Fitness – Perpetual Barbell

Weightlifting

Tall Jerk (3×5 @ light weight)

Focus on dropping/landing into a good split position.

https://www.youtube.com/watch?v=48h5_Br5q_w

Split Jerk (6 Sets)

2×3 @ 73%

2×3 @ 78%

3×3 @ 83%-88%

Jerk Dip (6 Sets (Use 1 RM Split Jerk for %))

2×3 @ 95%


2×3 @ 105%


2×3 @ 110-115%

*:01-:02 pause in the bottom of the dip.

https://www.youtube.com/watch?v=D8O2LUJ4xS4

Back Squat (5 Sets)

1×3 @ 80%


1×3 @ 85%


3×3 @ 88-93%

Accessory

Metcon (No Measure)

A) 3×10 DB Seal Rows: https://www.youtube.com/watch?v=Sm8O4hjJr9M
B) 3×10 Seated Good Morning: https://www.youtube.com/watch?v=ZYGr_OmM-yw