Operator Fitness, Cycle I, Day 10:
Type: Strength, Power-Endurance
Warm-Up w/
Gleno-Humeral + Sartorial Myfascial Release
Test/Retest = Deadlift
Then...
Work Up To 85-90% 1RM DL
Then...
1 x DL @ 355# +
5 x Box-Depth Jump @ 24" Box
Five Sets
Two Min Rest Between Sets
Then...
Progression/Static Complex
Strict OH Press @ 2 x 40# DBs/@ 2 x 42# KBs + 15m Bear Crawl
1/15m; 2/15m; 3/15m; 4/15m; 5/15m; 6/15m; 7/15m; 8/15m; 9/15m; 10/15m
Then...
30/30
30 Seconds KB Swing @ 53# KB/30 Seconds "Rest" in Dead Hang
Two Sets
Then...
"Cool-Down"
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