Jog for 1-2:00
Hip series stretching x 1-2:00ea
Single Leg Hip Bridges x 10ea
Double Leg hip Bridge x 10 total
Double Arm Lat Stretch x :30-1:00
Forward Lunge and Reach + Elbow 2 Instep x 5ea
Overhead hand Walk x 3
Bear Crawl HSPU x 5

“Cinco Complex”
5 Push Presses/Push Jerks
5 Front Squats
5 Thrusters
5 Front Squats
* Perform a complex every 5:00 for a total of 5 rounds working up to a tough, but safe loading by round five…

Use your push press/push jerk 1RM for numbers…

50, 60, 65, 70, 70+%

Bar must be cleaned into place from the Hang or the floor and can be dropped to rest once during the above complex as well…

Sub in DBs and possibly bump the reps up some as needed to make the last few sets tough but manageable

15-20 Plate/DB Tempo Reverse Flys (5-10#)
5-10 Cuban Presses (5-10#)
Stretch out for 2:00
* 3 times through for quality

Justin VanBeek

Written by: Justin VanBeek

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