Heavy Friday!

From 0-10:00 on the clock:
Push Press
5-3-1-1-1-1
(60, 75, 85, 90, 90+, 90+)

From 10:00-15:00 on the clock:
Weighted Pull Up 1RM + Stretch out (5 sets only)
(Or best strict bodyweight set or lowest banded pull up for 2-3 reps)
* Do a bodyweight only set if it will fall between 1-6 reps otherwise try to do weighted

From 15:00-25:00 on the clock:
Push Jerk
3-2-1-1-1-1
(60, 75, 85, 90, 90+, 90+)

From 25:00-30:00 on the clock:
Strict Pull Up Max Reps + Stretch Out (1 set only)
(Or Ring Row max set)
* Goal is to complete a set that’s ideally significantly larger than your first pull up section

From 30:00-40:00 on the clock:
Split Jerk
1-1-1-1-1-1
(60, 75, 85, 90, 90+, 90+)

Again, emphasis on HEAVY, with the POSSIBILITY of a maximal day if things are feeling on point as you work through the lighter weights…

The goal for the day is 1 overall missed lift or LESS…

Play things by feel since this is A LOT of heavy work for one day…

Justin VanBeek

Written by: Justin VanBeek

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