AD:

3 Sets:
a1) Box Dips~ 10-12 @30X0, Rest :20 Sec
a2) Pullups/ Ring Rows~ 10-12 @21X1, Rest :90 Sec

 

L1: a) Clean Segment DL~ 6×2, 3 Min Rest b/t sets*Must pause for 2-3 seconds @ 1in. off floor, just below knee, and mid-thigh.

b) 5 Rounds for time
10 DB Thrusters- Moderate
10 Hanging Knee Raises
10 Supermans

L2/ L3 a) Push Press + Jerk~ Work to a heavy 1+1

b) Trap “3″ Raise~ 8-10/ side x3 Sets, Rest 2 Min b/t sets*If possible try to increase the weight a little from last week, if not, do a couple more reps/ set.  If you did these as part of the SP work, sub DB external rotations.

c) Back Squat~ 60%x2x3

d) Airdyne Sprint 60 seconds @ 90%
Rest 7 Min x 4 sets