Strength: Today’s work is meant to improve technique with an overhead complex as well as assistance work for the triceps, biceps, and upper-back complex.
Conditioning : Mixed Modality Tester – Goal: High level of output – 90+%. Worry less about pacing and more about pushing the limits. Barbell loading should allow for big sets – at least 7-10 reps per set. Your 8 minutes will feel very short.
1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1
2a) Rollback Triceps Extensions: 3-4 x 12-15.
2b) Inverted Rows – supinated grip: 3-4 x 12-15.
” Fire Breather ”
15 Shoulder to OH (65% of heaviest OH complex)
30 Double Under
L3 (15 Double Under)
L2 (x 30 plate hops)
L1 (DB strict press/ plate hops)