Warm up:
Strict Press + Slit Jerk
*Start with empty bar work up to starting weight for Push Press
Push Press:
Set of 10 reps
Set of 9 reps
Set of 8 reps………continue to a set of 1, increase weight every set
Jerk Recovery:
Use your last set of Push Press + 20lbs – 5 sets 2 reps
Rest Day or Optional Programming
-Aerobic Capacity-
-Row-
Two sets:
45 seconds at Moderate Pace (SR between 28-32)
30 seconds at Fast Pace (SR between 32-36)
60 seconds at Easy Recovery Pace
Rest 1 minute
1500 meters at Fast Pace (SR between 32-36)
60 seconds at Easy Recovery Pace
*Rest 3 minutes between sets.
It takes dedication to come in at 5am.
