Swings, Jerks & Push Presses

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50
24kg; 15sw x 10 (30) = 150
24kg; 10sw x 10 (15) = 100

Jerk Hold Ladder
16kg; 5 sec hold at top, 5 sec hold in rack
* 5r/(15)/5l/(30)
* 4r/(15)/4l/(30)
* 3r/(15)/3l/(30)
* 2r/(15)/2l/(15)
* 1r/1l

Push Press Hold Ladder
14kg; 5 sec hold at top, 5 sec hold in rack
* 5r/5l (30)
* 4r/4l (30)
* 3r/3l (30)
* 2r/2l
*1r/1l

Sage Pigeon Sequence