Heavy and some “aerobic” intervals!



Push Jerk – Up to heavy for max for 1 rep

(50, 65, 80, 90, 90-95, 95-101%)

* 15 minute only



Every 1:30, 1:45 or 2:00 on the clock perform:
3 Strict HSPUs (DB Press scale)
6 Deadlifts (153/225#)(55-60% 1RM)
9/12 Pull Ups (Scale reps or ring row)
24 Doubles (12 DU or :30 or 48 singles)
(10 rounds)

The goal here is time consistency per round so try to stay within yourself and keep things smooth without excessive straining at any point and pick a time frame that allows you at least 30 secs or more of rest between rounds…

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert…



1:00 of Chest & Lat Rolling

1:00 of Chest & Lat Band Stretching

50 Bent Over Reverse Flys w/ Ext Rotation at the top (5-15’s)

Justin VanBeek

Written by: Justin VanBeek

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