“Do something wonderful. People may imitate it.”
A. 3 x 3 Press
3 x 2 Push Press
3 x 1 Push Jerk
B. Helen – 3 Rounds
400m Run
21 KB Swings @ 53/35
12 Pullups
Bonus
1. EMOM x 20 – 3 Strict HSPU
2. 3 Rds – 30 Back Extensions / 30 GHDSU
3. Cleans – 3×3, 3×2, 3×1
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Jerk – 5×1@70% OTM, 5×1@73% OTM, 5×1@76%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Power Clean – 3×1@70% OTM, 3×1@73% OTM, 3×1@76% OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
3. Good Morning – 25%x4, 2×3@27% (% of back squat)