Thursday

Overhead Press Get Jacked Day
20 Zot Presses(get down in the Bottom of the Full squat and Press DB)
50 DB rear Flys
Wendler Overhead Press add %5 to last phase
5@65 5@75 AMRAP@85

Now Time to get jacked and swollen

Get a clock and perform the following on the Minute for 10 minutes
1. 5 pull ups
2. 5 Close Grip @ 50% of max Bench

rest a couple minutes

Then Press Crushers 3 sets with DB's
DB Military following this progression

1. 8 reps single arm press with the non working arm extended.  So while you are pressing with your left arm your right arm is at full extension(16 total reps)
2. 8 reps pressing with both arms(8 total reps)
3. 8 reps single arm press with the non working arm down (16 total reps)
Note: pick a weight that you can manage, start a little light and work up.  Do not, I repeat do not set the weights down once you start.

5x15 tricep extensions
5x15 arm curls

Conditioning: 1 Max Effort of one of the following

1. Max out treadmill and max seconds
2. Max out Stairmill and max seconds
3. 45 Cal Airdyne
4. 500m Row(this is a really good one)