Athlete Development
A. DB Ext Rot on Bench 8-10 @ 2020; Rest 1 Min x 3
B. DB Incline Bench Press 6-8 @ 30X2; Rest 30 sec/ Rest 1:30 x 4
Fitness
A. DB Ext Rot on Bench 8-10 @ 2020; Rest 1 Min x 3
B. Close Grip Bench Press 4-5 @ 30X1; Rest 2 Min x 4
+
For Time:
50 Wall Balls
Row 1,000 Meters
Sport
A. Back Squat 8-10 @ 40X1; Rest 2 Min x 3
+
AirDyne Sprint 15 Sec @ 100%; Rest 1:45 x 10 (Rest 5 Min b/t sets 5 and 6)
Weightlifting
Tall Clean 3×3
Hang Clean + Clean 70%x2(1+1) x2, 75%x2(1+1) x2, 78%x2(1+1)
Clean Pull 95%x3x3
Clean Deadlift Heavy 3
Front Squat 75%x4x5