The whites of our eyes were on show during yesterdays ‘Rise Of The Machine’, a very demanding couplet that sucked the O’s out in the 2k row before hitting the max rep deadlift. Today we keep refining our jerk tech for the first of our clean and jerk tests on Friday. There is no way that gains cannot be made if you make your attendance consistent , prepare well through eating clean, resting and joint/tissue management ( see me about massage ),and work with the coaches to get make up sessions done. We are there for you and want you all to progress and hit your goals!


Push Press 3 x 3 reps

Push Jerk 3 x 2 reps

Split Jerk 5 x 1 rep

* Building each set


” Jaw Dropper ”

50 Toes To Bar *

50 Hang Power Clean  (65 % of BW ) **

* 10 Kettlebell Swing (24/16) when you drop off bar.

** 20 Double Under when bar is dropped.

CAP 15


Jaw Dropper