** VOLUME DELOAD WEEK **
Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
5 scap pullups
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 90 sec for 5 rounds:
1 shoulder press
Start on your first set at around 80% and build to heavy singles.
Part B - Push Jerks
Every 2 min for 4 rounds:
1 push jerk
Start on your first set at around 80% of your recent C&J 1RM and build to heavy singles.
Conditioning
15 min AMRAP:
5 burpees
10 double DB floor presses 50/35 lbs
15/12 cal row
EVF360
Part A
20 min to perform 4-5 rounds of:
5 dumbbell pullovers
5 DB curls + Arnold presses
5 per side single DB half kneeling presses
5 seated double KB presses
Part B
15 min AMRAP:
5 burpees
10 double DB floor presses 50/35 lbs
15/12 cal row