- Work up to a heavy Push Jerk
if you're unsure of the movement, sub today with a max effort Push Press
- Bench 3x8-10 @60% wide grip
lower weight if needed as it will be super set into the other movements
- DB lat side raise 3x12-14
moderate weight - make the last few reps really burn
- Incline rear delt fly 3x12-14
- DB pull over 3x8-10
moderate to heavy weight
- DB skull crusher 3x12-14
Garage Gym "Countdown"
- Push Jerk @60%
Those push jerks are to be unbroken for at least 10 reps. Lower weight if needed. Sub with push press if needed.
- Pull ups
scale in anyway needed.. banded, ring rows, or even barbell bent over rows