Strict Press (5 x 3)
*5 sets of 3 reps.
*Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.
*After each set perform 1 Min. worth Russian twists with a 45/30 lb DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. It’s gonna be tough but great core work!
15 Min. to get as far as possible…
DB Hang Clean and Jerks 50/35#
*RX+ 2-4-6-8-10 Muscle Ups instead of pull-ups.
*You only have 1 DB. Alternate sides every 5 reps.
*Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.