BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

135/155/185/205/215/225/230/235/240/240

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

225/225/225/225/225/225/225/225/225/225

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

65/65/65/65/65