Jordan Stanley warm up – I do this before every work out I just don’t mention it. Decided to come out.

2000m row

3 x 10 shoulder dislocate

2 rounds of 2 x 30sec work/30sec rest 15# DB OH press

Then:

2 x BB OH press + 2 x Push Press + 2 x Clean and Jerk

Start at 95# go up 5 – 10lbs each round till failure

Rest 60 seconds between rounds.

95 – 115 – 125 – 135 – 155 – 165 – 185

Then:

Six rounds

5 x Pullups @ 25#

10 x push ups

10 x kneeling french press @ 65#

100 crunches

Life update: Molly and I are coming off Paleo this month. Lessons about carbs were learned. Going to increase my calories a bit once I am done with this program. Starting operator fitness in a week:) I will be going carnivore soon because vegetables are for animals lower on the food chain.