SATURDAY WORKOUT

Some long lost power movements we haven't done for a while...

POWER/POWER ENDURANCE:
1 Push PRESS
2 Push JERKS
4 Split JERKS (Go in this order... Left Foot, Right Foot, Left Foot, Right Foot)
* 5 Total Sets To Achieve The Highest Load Possible... Must Perform ALL Of The Above Reps WITHOUT RE-RACKING OR MISSING ANY REPS In Order To Count The Weight...

Aim to try to follow this weight progression, base the weights off of your best PUSH PRESS 1RM...
- 1st Set - 50%, 2nd Set - 60-65%, 3rd Set - 75%, 4th Set - 85%, FINAL SET - 90-95%

(25-30 Minutes)

WORKOUT/INJURY PREVENTION: 10-15 Minutes
50 KB/DB Bent Over Rows (35#/53#)
100 AbMat Sit Ups
* Partner up and grab a set of KBs/DBs and an AbMat and perform the above movements between the two of you... You can break this volume up however you want, but aim for PERFECT ROWS AND STRICT sit ups... YOU EACH must perform 50&100 reps each, this volume isn't shared between the two of you, it is performed by EACH member...

Remember QUALITY, but keep moving back and forth between the two...

POST YOUR BEST WEIGHT & HOW THE ROWS & SIT UPS FELT TO COMMENTS