Deadlift 5 x 5

• every rep from dead stop

Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Add 2.5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

14emom
Odd: 4-5 split jerk
even: 40m farmers carry kb’s/db’s

Advanced can take barbell from the floor
No failing in split jerks!

Deadlift (cycle 3)

Add another 5kg to previous total (90%+5+5kg)
Please talk to the coaches if the last cycle was tough or you missed sessions!

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set and post reps.

Record the details and loads used.

Find your 2RM

Check the chart at the whiteboard for the reps!

30 C&J @ 100/70kg

TC 10min

3 - 3 - 3 - 3

5 x 2 squat cleans + 1 jerk

*all the sets with 75-80% from 1rm.
*You can drop the bar after the first clean