Athlete Development
A. DB Bench Press 6-8 @ 30X2; Rest 2 Min x 4
B. Knees 2 Elbows 12-15; Rest 1:30 x 3
Fitness
A. Close Grip Bench- 5-6 @ 30X1; Rest 2 Min x 4
B. Toe 2 Bar/ Knees 2 Elbows 12-15; Rest 1:30 x 3
+
100 Pull Ups/ 100 Ring Rows
*Every time you break- 3 Burpees
Sport
A. Strict Shoulder Press- 10, 8, 6, 4, 2 @ 20X0; Rest 2 Min b/t sets
+
For Max Reps
2 Min Row for Cal
Rest 1 Min
1Min HR Push Ups
Rest 30 seconds
30 Seconds Toe 2 Bar
Rest 3 Min x 3
Weightlifting
Behind the neck Jerk+ Jerk 65% x(1+2), 70% x(1+2), 75% x(1+2)
Bench Press 3×8
Pendlay Row 3×8
+
3 Sets, no rest:
Row 300M
5 KB snatches/ arm
10 KB clean & press/ arm