One week before a test week!



From a rack:
1 Push Press
1 Push Jerk
1 Split Jerk (Left)
1 Split Jerk (Right)
* 50, 55, 60, 65, 70% 1RM Push Press only



15 Thrusters (95/135#)(65-70% 1RM)
35/45 Ring Rows (Consistent Angle)
30 DB Thrusters (20-25’s/30-35’s)
20/30 Chin Above Bar Pull Ups
45 Wall Ball (14/20#)
10/15 Chest 2 Bar Pull Ups
(15:00 cap)

Keep reps on thruster oriented movements the same but alter loading, if needed…

Pulling movements you can scale reps slightly or move to ring rows, lower body assisted pull ups then jumping chest 2 bar pull ups (move the pull up bar up), but keep the reps Rx’d…



3:00 Shoulder Back Pack Stretch

10 Plate Reverse Flys

10 Floss Band External Rotation

Rest :30

* Repeat the Flys and ER for 3 total sets

Justin VanBeek

Written by: Justin VanBeek

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