12.17.13 "From 11/20"


Jerks - 2x2@85%, 4x1@95% of your 1RM

Jerk Balance - 4x3@65% of your 1RM jerk

 -Coach Casey 


FGB style

Dumbell sit up (Laying flat with arms straight up, Sit up while weight is punched skyward.)

Dumbell Seated Press (on box)

Dumbell Snatch (alternating hands)

Weighted Box Step ups (w Dumbells)

Dumbell floor press (Bench Press Style)

-the doll