11/23/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 10 reps
      Unweighted BB Thruster - 10 reps


#1  BB Jerk (power of split)
      2 sets x 2 reps with a PAUSE at the bottom of the dip, for both reps
      2 sets x 2 reps with a PAUSE on the first rep, regular tempo on the 2nd rep
      2 sets x 2 reps regular tempo for both reps
 
      Start at about 50% of your Clean 1RM and then try to add weight each set.


#2  This is 5 rounds of continuous work:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      DB Reverse Fly - 12 reps
      Double Under - 24 reps


      Round 1 is 2 presses, 12 reps of reverse fly, and 24 double unders.
      Round 2 is 4 presses, 12 reps of reverse fly, and 24 double unders, etc.