10/27/12 - SATURDAY

DRILLS and SPEED

Handstand Walks - 3 min
MU - 10
30 lb DB's Clean & Jerk - 20

STRENGTH

PUSH Complex - 4 Rounds
Overload: Top-Half Seated Shoulder Press - 5 RM
Strength: Shoulder Press - 5 RM
Strength-Speed: Push Press - 3 RM

Note: Increase weight each Round to hit RM. Rest 30-90 seconds between exercises. Overload - do max weight you can lift, set bar down on rack between reps. Strength - do max weight. Strength-Speed - do max weight you can perform explosive reps.

PULL: Compound Set - 3 Rounds
Bent Over BB Row - 8
Weighted Inverted Row - Max Rep

CONDITIONING

10 min AMRAP

20 lb Push Press Wall Ball - 12
Seated Rope Climb - 1
DU - 25

ASSISTANCE

Snatch Grip Shrug - 2x12-15