Stretch & Shoulder Mobility
Strength (Strict Press , Push Press , Push Jerk )
3x
1:00 Strict Press
Rest 30sec
2:00 Push Press
Rest 60sec
3:00 Push Jerk
Rest 90sec
Conditioning
600m Run -100 DU -50 Sit Ups
600m Run -80 DU -40 Sit Ups
600m Run -60 Du -30 Sit Ups
BARBELL CLUB
Warm Up
5x Bear Complex
power clean – front squat – push press- back squat
Power Clean + Squat Clean
5 working sets ( heavy )
Front Squat with re-bounce
5×2 (heavy)
Push Jerk + Split Jerk
5 working sets ( heavy )
Clean Deadlift
5×2 (heavy)