Time to work some overhead lifts!

 

SKILL:

Split Stance STRICT Press

* Quickly work up to a challenging load very the course of just 4 sets of 2 reps on each leg (4 total reps per set)

* 10 minutes

 

POWER:

Complete the following complex, using a rack, for heaviest load in 15-20 minutes:

1 Push Press

+

1 Push Jerk

+

1 Split Jerk w/ 3 second HOLD in the split receiving position

* Heavy means the best load you can achieve while maintaining near perfect technique on all 3 movements… No missed lifts today!

 

ASSISTANCE WORK:

Every minute on the minute for 9 total minutes perform the following:

1st minute – :30 of Ring Rows HOLD

(Elbows in & shoulders down)

2nd minute – :20 RUSSIAN KB Swings for MAX REPS (53#/70# or heavier)

3rd minute – :30 RKC Plank

 

POST ALL WEIGHTS TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

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