FIRST:
3-5 minutes jog, row or aidryne
THEN:
3 rounds of...(Upper body emphasis)
10 PVC pass throughs
5 pull-ups
10 push-ups
15 kettlebell swings (very light)
THEN:
5 minutes of dynamic stretching.
STRENGTH
Work up to heavy press (1RM if possible) in 15 minutes…not a second longer.
POWER
With 85% of today’s heavy press…
5 sets of 3 reps (speed focus)
Then:
For 7 minutes…
Every 30 seconds 1 strict press + 1 push press + 1 push jerk @ 60% of press