Technique (10min)
Jerk
Note: During this session we will cover everything about the shoulder to overhead movements. This will also prime us for the heavy loads in the challenge
Berserker challenge
Week 4
Jerk (15-20min)
Note: Bar from the rack, shoulder to overhead any style. Press, push press, push jerk, split jerk, squat jerk. Build up to your max with about 10 sets
**How to build up**
Once warm. Grab an empty bar and perform a couple reps. Add more weight after each successful sets. Start with 5 reps, 3 reps, 2 reps and then build up heavy singles. Increments will be different for everyone, go with how it feels and go off your previous 1 rep max. If you don’t know what that is, be smart and stay safe.
Maintenance/Mobility
20min
Note: This is a mandatory stretching and mobility session. You won’t get out of this one. Treat this as the 31st challenge of the Berserker
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1 mile run
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 1min
Core
15 strict toes to bar
