A. Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011
B. Three sets for max reps of:
60 seconds of Push Press
60 seconds of Box Jumps or Step-Ups
60 seconds of Rest
60 seconds of Push Press
60 seconds of Box Jumps or Step-Ups
60 seconds of Rest
A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Jerk x 1 rep
Build to today’s heavy single.
B. Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest