WARMUP
Bike 10 calorie
10 air-squat
5 squat jumps
10 push up
5 high kicks
10 air-squat
5 squat jumps
10 push up
5 high kicks
PRESS From The Rack
objective is to establish 1RM for Strict, Push, Jerk PRESS
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
21-15-9
thruster
t2b
kb swing
t2b
kb swing
100 DUa
