Tuesday, December 20th 2016

Warm-Up:

Row 500m

 

Movement Prep:

Pass Throughs x 10

PVC OH Squat x 15

Overhead Thoracic Stretch + Deep Squat x 10

Lat Stretch on Rings x :30

Hollow Body Hold x :30

Wall Press x 10

Press in Split w/ Empty Barbell or Jerk Grip Overhead Squat + Sotts Press Combo w/ Empty Barbell (depending on which style jerk you plan on using during strength workout) – 2 x 10

Tall Muscle Snatch – 3 x 5

 

Strength:

2 x Press + 2 x Push Press + 2 x Jerk (Power or Split depending on preference)

*Start at 75/43.  Complete entire complex of 2 reps Strict Press, 2 reps Push Press, and 2 Jerks.  Rest as needed before adding #10 for the next set.  Complete complex in the same fashion.  Continue adding #10 every set until unable to complete Strict Press reps.  At this point, eliminate the Strict Press, and complete 2 reps Push Press followed by 2 reps of Jerks.  Continue adding #10 every set until unable to complete Push Press reps.  At this point, eliminate Push Press reps and complete 2 Jerks every set.  Continue adding #10 every set until eventually finishing with a heavy Jerk single.

 

Conditioning:

15 Rounds of :20 Work/:10 Rest – Front Squat Push Press w/ Empty Barbell

*Do not set bar down.  Penalty = 10 Man Makers w/ 2 x #20/10 for each infraction to be completed at the end of the workout