7/25/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Snatch Grip Behind the Neck Push Press - 6 reps
      Overhead Squat - 6 reps

      Then do:
      Standing BB Shoulder Press with BANDS and light kettlebells      3 sets x 7 reps
      Be sure to lock out at the top of each rep
      The bands are used to hang the kettlebells from the sleeve of the BB:

#1  Standing BB Shoulder Press (1.5 REP)
      1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 7 reps

      PAUSE for 2 seconds at the TOP of each rep.  Go as heavy as you can each set.
      Rest between sets.

#2  Do 1 round of:

      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 60 seconds
      Burpee - 60 seconds
      REST - 60 seconds

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps