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