Thursday, December 8, 2011

A. Warm up with depth jumps (stand on a small ledge <8″, fall off and
jump up to a 24 inch box, step down and do 10 reps for 1 set, complete
3 sets)

B. Split Jerk @22×2, 3, 3, 3, 2, 1; rest 2:30

123(3);133(3);138(3);143(2);153(f);153(f)

C. Box squat @65% 1rm, 2×10, rest 45 seconds between sets (wide
stance, sit to a box at 90 degree, explode up…do these with SPEED)

Used 125#

D. Weighted dips @22×2, 4, 2, 4, 2, 4; rest 2 min

15(4);20(2);15(3);20(2);13(3)

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