90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bug
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups at an easy angle (T32X1)
Rest 1 min
6-5-4-3-2-1 Strict Ring Dips / Banded Ring Dips / Push Ups
Rest 2 mins
For beginners aim for a heavy 6 rep in 6 sets for the day.
For anyone doing Push Ups, use an angle that makes it hard to perform your 6-5-4-3-2-1.
If you are able to complete more than 5 Push Ups, then go with a Max Reps each time.
After completing 2 sets together with an empty barbell, then complete 3 sets of the following complex:
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
(increase load on each set)
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Choose a weight that allows you to finish, or be close to finishing in 12 mins!
Push Jerks can be any Shoulder to Overhead movement.