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Do a pushup, then, in the up position, lean your weight over to one side, city clubs supported by a locked out arm, and pull the DB/KB on the other side all the way up as in a row. Bring the DB/KB down, shift the weight over and do a row on the opposite side. That is one rep. Now do a pushup again. (Coach Reeve has described this on the forum and Josh Everett has a video clip of this exercise on his website.) Ab city clubs Wheel: 2x15. Day 3: (Friday) Clean Combo: Clean+Front Squat+Push Press+Back Squat+Push Press. This is city clubs one rep. After the last push press in the sequence, bring the bar back to the high hang position and begin another rep. Use light weight and do 5 sets of 5. Burgener Circuit: Take a light DB or KB and do the following without putting the DB or KB down: 5 swing switches on each arm (swing the DB/KB in front of you, let go and catch with the other hand), 5 full swings on each arm, 5 snatches on each arm, 5 cleans on each arm, 5 clean and jerks on each arm and 5 windmills on each arm.
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