1.4.19 Friday

PERFORMANCE/ FITNESS
A. Split Jerk Prep 
Behind Neck Front Rack Mobility x 20s 
Strict Press x 3 reps 
Dip Hold x 3 reps 
Push Press x 3 reps 
Press in Split x 3 reps 
Split Jerk x 3 reps 

B. Power Jerk + Split Jerk (1+1) x Every 90 seconds x 8 sets (12 minutes)  Minutes 1 – 3 x 3 reps 
Minutes 4 – 6 x 2 reps
Minutes 7 – 8 x 1 rep

C. Three Sets:
Banded Hammer Curl x 12-15 reps 
Bench Dip x 10-15 reps 

D. “M.J.”
Ten Rounds for time: 
8 Dumbbell Shoulder to Overhead 50/35# 
12 Box Jump over 24/20” 

E. Decompression 

Leave a Reply

Close Menu
×

Cart