Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Banded Clam Shell Iso Hold x 45 seconds per
Fire Hydrant Iso Hold x 45 seconds per side
A.
Three sets of:
Press in Split x 3 reps
Rest as needed
Use a light barbell and work on positioning.
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep
*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk
Note:
I am looking for consistency in all 8 sets. Make each one look exactly like each other.
C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%
D.
As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (30/20 lbs to 10/9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (155/125 lbs)
Rest 4 minutes, and then …
As many rounds and reps as possible in 6 minutes:
Wall Ball Shots x 15 reps (20/14 lbs to 10/9′ target)
Toes-to-Bar x 12 reps
Power Cleans x 9 reps (135/95 lbs)
*as you can see the wall-ball weight and clean weight go down from the first round, so pick a weight to start with that challenges you but allows you to keep moving!*