4/26/14

Warmup - At a comfortable pace, do 3 rounds of:
      Behind the Neck Press and Stretch - 5 reps (unweighted BB)
      Shoulder Rotations - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

#1  Do 5 sets of:

      Behind the Neck Split Jerk - 1 rep
      Standard Split Jerk - 2 reps

      Start with 60% of your clean 1RM, and then try to add weight each set.
      See the video at the bottom of the post if you don't remember what the behind
      the neck split jerk looks like.

#2  Start a set every minute, on the minute, for 16 total sets.  It looks like this:

      At 0:00, 4:00, 8:00, and 12:00 minutes - BB Push Press - 15 reps
      At 1:00, 5:00, 9:00, and 13:00 minutes - Cable Row - 15 reps
      At 2:00, 6:00, 10:00, and 14:00 minutes - DB Lateral Raise - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 minutes - 24" Box Jumps - 15 reps