Thursday. 11.12.15

MOB: Full body
WU: 5 push press. 6 OTB burpee.
R: Split Jerk

S: Split Jerk. 15 minutes to heavy single.
C: 5 RFT of:
Max Push Press in :30
Max OTB Burpee in :60
Rest :60

Record total push press volume + total OTB burpee reps.
You may add or subtract weight from your push press as you go.

LI: Squat thrusts okay.

PWMOB: Lax ball in C/S/B/Glutes/Forearms. Pigeon Pose. Couch Stretch.

Chisel:
S: 5 rounds. :60 of manmakers. 2:00 rest.
C: 5 RFT of:
Max DB Push Press in :30
Max OTDB Burpee in :60
Rest :60

Advanced: Push Press weight at 70% of your 1RM.
Endurance: None
M2B:
S: Push Press. 5×5.
C: 5 RFT of:
:30 max DB strict shoulder press
12 squat thrusts (or hold plank for :60)
Fully recover

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