Day 1 Week 5 – Rize Nation Athletics

Day 1 Week 5

29
Jan

Day 1 Week 5

TriQ CrossFit – OLY Class

Muscle Clean (40-45% x3x5sets)

Clean DL Shrug + Clean from Mid Thigh (65% x 1+1 x 6 sets)

Push Jerk in the Split – Front Rack (40% x3x4sets)

Start in split jerk stance. Dip, drive, then press under keeping feet in place. use jerk %
https://www.youtube.com/watch?v=KVprSQhtRRg

Jerk Dip + Jerk (70% x2+1x5sets)

keep core tight. elbows up and load the hips on the dip.

Front Squat (see comments)

If you maxed out with the CrossFit class do: 75%x3x4sets

If you did not: Find Heavy single (aka – 1RM for the day)

Strength Accessory

1. Pullups – get to 30 total reps

2. reverse flyes 3 sets of 10reps

3. 3 sets of 15 each – later raise and front raise – light weight

4. 2 sets of 15 each – internal and external rotation with light band

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