Workout of the Day
10 minutes: Pizza game!
1 minute on/1 minute off
Barbell Warm Up
8-10 reps for quality (unbroken)
Deadlift, Hang Muscle Clean, Front Squat, Press
2 sets of 5 reps: Press (3113)
3 seconds down, 1 second pause at shoulder, 1 second up, 3 second pause at top
Push Jerk Progression
Build to a heavy double in 15 minutes
Climb the ladder as high as possible in 10 minutes of:
2-4-6-8-10, etc Push Jerks (135lbs/95lbs)
4-8-12-16-20, etc Lunges (unloaded)
Moderate-light loading with focus on barbell cycling and fast transitions.