Thursday

Weightlifting:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Find the desired max for each rep set. Complete all of the shoulder press before you begin with the push press, and the same with push press before you start the push jerks.

Conditioning:

3-5 sets of:

Scales Front and Back x3

Reverse Hypers or Hip and Back extensions x10