Part 1:
10-8-6-4-2
Bench Press
*Add weight each set
Part 2:
10-8-6-4-2
Sumo Deadlift High Pull (95/65)
1 Arm Push DB/KB Push Press – each arm (choose weight)
Sit Ups (2x)
*15 Minute Cap
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*The 1-arm push press is a severely underestimated movement, and a lot of us will find that one arm is weaker than the other. Use the bench press to prime that lockout position. The 1-arm DB work translates directly to using two arms with a barbell. Focus on moving deliberately in all movements.
OLYMPIC LIFTING (815pm)
A) Build to max:
2 tempo front squat + 1 front squat
B) Plyometric box drills