Wednesday, 8/23
August 22, 2017
Friday, 8/25
August 24, 2017

Warm Up
4 Rounds
4 Band Scarecrow
8 Alt Samson Lunges
4 Dolphin Push Ups
8 Reverse Hand Spider Lunges

Jerk Complex (25 Min)
1×10 Strict Press w/ bar
1×5 Push Press
3×2 Push Press +1 Power Jerk+ 1 Split Jerk working up

5x 1 Push Press+ 1Push Jerk+1 Split Jerk at same weight

3 Rounds NFT
5-8 Half Kneeling DB Press/side
15 Band Pull aparts
5-10 Tempo Push Ups (2-1-x-1)*
5 Prone Plate retract and Press

Scaling Options:
Ring Tempo Push Ups (scale up)- straps off arms, turn thumbs out at top
5 reps Bar in Rack (higher the bar set= less resistance)

*2 count negative, 1 count hold at bottom, drive up explosively, 1 count pause at top

1 Min Band Trap stretch/side
1 Min Single Leg Flexion/side

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