Updated: Feb 15, 2021
Warm up: 3 Rounds
5 Dislocates
5 Scap Retractions
10 Band Pull aparts
10 DB Powell Raise both arms
10 Plate Rotations
10 Seated overhead plate press
Strength: Find a New 1RM Shoulder Press
Conditioning:
12 MIN EMOM
6 Push Press (125/85) (115/75)
8 Box Jump Overs (Rx+ = 10 BJO)
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean