Athlete Development
A1. DB Bench Press 8-10 @ 30X1; Rest 30 Sec
A2. Push Up Negatives 8-10 @ 30X0; Rest 1 Min x 5
*Try to add weight to last week on the DB Bench Press
Fitness
A. Bench Press- Work up to a heavy 3 reps in 20 Min
+
4 Rounds for Time:
Run 400M
10 Burpee Pull Ups or 10 Burpees/ 10 Ring Rows
Sport
A. RDL 3-4 @ 3010; Rest 2 Min x 4
B. Russian KB Swing x 21; Rest 1 Min x 3
C. Good Mornings 10-15 @ 2010; Rest 1 Min x 3
+
Row 60 Sec @ 95%; Rest 3:30 x 5
Weightlifting
Clean & Jerk- Max
Back Squat- Max