The Foundry Printers Row – Barbell Club

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Split Jerk (7×3)

From rack, either push jerk or split jerk. 70%-90% range of technical 1RM.

Bench Press (5×5)

60%-70% 1RM control down w/ pause at bottom and explode up.

Focus on form!

Tall Jerk (5×5)

Superset with Benchpress.

Light weight, use open barbell or 50% 1RM.