7/19/14

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 5 rounds of:

      BB Clean - 1 rep
      BB Split Jerk - 1 rep
      Behind the Neck Split Jerk - 1 rep
      Overhead Squat - 1 rep

      You can stick with just the barbell, or try to add weight.  Before you do the
      behind the neck split jerk, adjust your hands to a grip that you can overhead
      squat with.  Demo video below.

 

#2  Do 3 rounds of:

 

      Cable Row - 1 minute of work

      Goblet Squat - 1 minute of work

      Hand Release Pushup - 1 minute of work

      REST - 1 minute

      BB Push Press - 1 minute of work

 

      REST 2 minutes between rounds.

      For each exercise, do as many quality reps as you can in one minute.