Thursday, 6/25

photo credit: TJ Fick Photography (Cap City Open 2015)

Warm-Up
2 rounds of
6 Lunge & Twist (twist to side of front knee)
6 Pillar-to-Plank (be sure to alternate which arm you press up with first!)
6 Reverse Hand Spider Lunges
6 Lunge & Lean (w/ arm extended OH, lean to same side as front knee)
6 Push-Up to Side Star

then,

Supine Self-Bully Stretch (90sec/side)

Strength – M.E. Jerk (from the rack; 30min)
Prep 1: 1 x 6 Push Press (bar)
Prep 2: 1 x 4 Power Jerk (lt weight)
Prep 3: 3 x 2 Split Jerk (alt sides; lt to mod weight)
Work: 6 x 1 Jerk

Accessory
6 x 3 Box Jump for max height
– start w/ a low box, & stop increasing height after any set in which you land below parallel