Thursday, 12/6/12

Warm-Up:

BTN Jerk: Work up to a heavy single with perfect form


Strength:

Speed Bench: 8 x 3, 50% + bands

2 Board Bench: 3-4 x 10

Chest Supported Rows: 4 x 12

Seated DB Shoulder Press: 3-4 x 10


Conditioning:

Row for distance:

60s on, 60s off, for 6 rounds