8 Box Step ups
10 Alt Toe Touch
10 Iron Cross
10 Scorpion Stretch
6 Box Step Overs
10 Kneeling Thoracic Rotations
Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third go at Push Jerk this cycle. With the drop down to 3 reps per set, we should see an increase in weight used as compared to the 3X5 week. Stay tight in the initial dip and get one hell of a PUNCH as you extend the hips before a quick drop under the bar.
Odd Min – 8 Hang Power Cleans
Even Min – 10 Dual DB Box Step Overs (24/20)
-Choose weight for both movements that is challenging but you can go unbroken with
Video courtesy of Misfit Athletics. Some good options for the DB box step overs.
The goal should be no more than about 30 seconds of work each minute. That said, keep the movements precise and not sloppy.
Hang Power Cleans -> Dual DB hang Power Clean
DB Step overs -> Single DB step over -> no DB step overs