Tuesday
Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps
Immediately followed by….
Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (55/35 lbs – 10 each side)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
Boom Lite
Warm-Up.
Overhead Movement Prep
Lunge Matrix x 3 steps to each position with each leg
Followed by…
Two or Three Sets:
Turkish Get-Ups x 2 each side
Single-Arm Kettlebell Swings x 10 each side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Single-Arm Kettlebell Swings (15 each arm)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
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