Week 8 Day 1

Barbell Warm up x5 reps each movement before changing
a. RDL
b. muscle snatch
c. front squat
d. press
e. good morning
f. press behind neck
g. back squat
h. lunge, each leg
i. deadlift
j. power jump

1.) Clean grip power snatch 5x3

2.) Jerk behind neck 6-8x3
change every rep, ie. left, right, power jerk, work up to heavy triple

As many rounds as possible in 15 minutes, 4-6 reps of each
3a.) Handstand Pushup
3b.) Pull up
3c.) Pushup
3d.) Supine row


Sorry for the late post, life happens

Warm Up of the Week

Choose 1 moderate weight (something you could press at least 10x) kettlebell or dumbbell and perform each movement for 15-30 seconds:

Waiter carry while marching with high knees
Suitcase carry while Frankenstein walking
Goblet squats
Samson stretch
Push ups
Bootstrapper kickbacks
Horizontal shrugs
One arm rows
Scorpion push ups
Single leg rdl's
Alternating split squats
Swings
Pull ups

These are several movements which will wrm the body and prepare you for the ensuing battle to come, you will soon be a warrior, young grasshopper. Stay the path, and move seamlessly from one movement pattern to the next. In short time you will pick this brief routine up well and I guarantee instant increased infatuation and decreased inflammation.

I'm sure I'll be posting a video shortly of the elements