1 RM Split Jerk
70 Push Press (115/85)
Partition anyway you’d like.
1 Set Max Ring Dips.
For today’s buy in we are going to attempt a 1 Rep Max Split Jerk. We have done this before, so hopefully we can see if we can get any P.R.’s today. Remember, if you have a previous score, as soon as you hit a P.R. call it a day with the lift. If you are new to this lift, then we will spend time working at a light weight, and focusing on the techniques of the lift. Watch the video below for an example:
The workout today will be a little different. This workout is a set number of reps. The idea is that you partition on your own. You can choose to do it “chipper” style, which is tackling each exercise before moving to the next. Or you can break it up in small manageable chunks (ex. 10 rounds of 7 pull-ups/7 push press), or break it up in big chunks (5 rounds of 14 pull-ups, 14 push-press).
For the cash-out we are going to attempt a single max set of ring dips. I know, there is going to be some fatigue from the workout. So I want you to get a few minutes of rest before you attempt this. We aren’t trying to destroy you with a large volume, or even overtax you with a few sets to failure. We just want to see where you stand. Take note of your max effort ring dip so we can track and see if we can make improvements over the next few weeks. If you do not have a ring dip goal, then today is a perfect day to set a number, and pick a goal.