Tuesday
Strength
Shoulder Press
6,2,6,2,6,2
20 Minutes Maximum. Start your first set of 6 between 75-80% of 1RM, and the sets of 2 at 85-90% 1RM. Build 2.5-10 lbs on each successful wave.
Accessory
OH BB Tricep Ext. 3 x 10
Superset w/
Alt. DB Press 3 x 8
Conditioning
21-15-9
Double Kb Clean and Jerk
T2B
10 Minute Time Cap
Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows the 21 clean and jerks to be done in 3 sets or less. T2B modification should be V-Ups or hanging leg raises.