Tuesday, March 15th 2016

Warm-Up:

20m Walking Lunge

20m Single-Arm Overhead Dumbbell Walking Lunge

Pass Throughs x 10

Band Push Press w/: 05 Lockout Ladder – 2 x (1-5)

Band Pull Apart – 2 x 20

Diagonal Band Pull-Apart x 10 p/arm

 

Movement Prep:

Lat Band Stretch - :45 p/arm

Split Jerk Technique Drills

 

Strength:

2 Strict Press + 2 Push Press + 2 Jerks

Start with 60% Strict Press 1-Rep Max and complete all 6 reps.  After the completion of each set, add 5-10 pounds.  Continue adding weight in this fashion until unable to complete the Strict Press reps, after which complete just the Push Press and Jerk reps.  Continue adding weight in the same fashion until unable to complete Push Press reps, after which complete just the 2 Jerks.  Continue adding weight, finishing with a heavy Jerk single rep at the finish.

 

Conditioning:

As Many Rounds as Possible in 10 Minutes:

20 Step-Ups on 24/20’ Box

100 Jump Rope Skips

20 Mountain Climbers