10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight
Set up three bars and storm through for time. Cap 30 minutes, so get to and through your PP quickly. If you are still making nice linear gains on bench on Friday and it is important to you, scale this like a reptile.
Kelly and the band shoulder stretch - skip to 5 min to see some left-right comparisons. link
64 inch standing box jump! That's how you do it. Link
Plyo box jump
Press 5 rm
+one set 20
10.9.8.7.220.127.116.11.2.1 Kettlebell swing *
*Your goal here is a perfectly overhead American KB swing, eventually. You must be perfectly stabilized with a very tight core and butt, and have the shoulder mobility to go overhead. So do your band shoulder stretches! Last week the On-Ramp class all did one side together and the compared sides afterwards. Woa!