GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
5 Yoga Push-ups
10 Band Pushdowns
15 Band Pull-Aparts
then 3 rounds w/ empty BB:
5 Bent-over Rows
5 Push Press
3 Split or Push Jerks
5 Yoga Push-ups
10 Band Pushdowns
15 Band Pull-Aparts
then 3 rounds w/ empty BB:
5 Bent-over Rows
5 Push Press
3 Split or Push Jerks
STRENGTH/SKILL
Push Jerk (1RM)
*Take 8-10 sets to build to 1RM
*Rest 2:00
*Beginner: 8×3 focusing on technique
*Rest 2:00
*Beginner: 8×3 focusing on technique
Split Jerk (1RM)
*Take 8-10 sets to build to 1RM
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Greenhouse (Time)
Every 5:00 x 3 sets:
400m run
12 S2OH (135,95)
12 Pull-ups
400m run
12 S2OH (135,95)
12 Pull-ups
*Score= last split time