12 Mins To Find 1RM Jerk (Front Rack From Rig)
1 Min At Each Station
Repeat 1 More Time For A Total Of 2 Rnds
L&M And H&B Extra Work
3 Attempts At Max L-Sit Hangs From Rig
3 Sets of 8 Reps
H&B extra work
All percentages should be calculated using 90% of 1 RM.
When you see the + (for example 5+) this means you strive for at least 5 reps but go till failure.
Perform 2-3 warm up sets at light weight
The following is an example of a template that could be used. Ultimately the choice is yours as to when you want to complete the lifts.
Group A GroupB
Thurs SQ SP
Squat: 5 X 65% 5 X 75% 5 + 85%
Accessory Work: 3 sets of 5-10 reps of GHD, Weighted Good Mornings
Strict Press: 5 X 65% 5 X 75% 5 + 85%
Accessory Work: 3 sets of 5-10 reps of banded triceps extensions, strict pull-ups