Warm up: Tabata One legged deadlifts DB shoulder press Medball cleans Strength: Part A.
Take 15 minutes to build to today’s heavy Push Press Followed immediately by… Every minute, on the minute, for 5 minutes:
Split Jerk of 1 rep today’s heaviest Push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet) Part B.
Deadlift
*Set 1 – 10 reps with 55% of 1-RM
*Set 2 – 8 reps with 65%
*Set 3 – 6 reps with 75%
*Set 4 – 4 reps with 80%
*Sets 5-8 – 2 reps with 85-90%
Rest 2-3 minutes between sets. Workout: For time:
Airdyne 5km -or- Row 5k Postworkout: Your choice