A. Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest 5 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B. STRENGTH (Day 2/Week 5) Clean & Jerk – 5 x 1 Behind the neck Push Press – 3 x 5 Clean Pulls – 3 x...Read More
http://www.youtube.com/watch?v=GWT-xh-vBow A. STRENGTH (DAY 1/Week 5) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows (Reverse Grip)– 2 x 15 Straightbar Curls – 2 x 10 Back Squats – 3 x 10 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 Stationary weighted...Read More
A. STRENGTH (Day 5/Week ) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows (Reverse grip) – 2 x 15 Alternating DB Curls – 2 x 20 (10 each) Back Squat – Work up to a heavy 6 rep Pull-overs – 1 x 20 RDL – 1 x 15 ...Read More
A. STRENGTH (Day 4/Week 4) Max effort box jumps – 3 x 5 Snatch – 5 x 2 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 Snatch Push Press – 3 x 5 Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR –...Read More
A. Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest B. STRENGTH (Day 2/Week 4) Clean & Jerk – 5 x 2 Power Cleans from Low Blocks – 3 x 3 Behind the neck Push Press – 3 x 3 Clean Pulls – 3 x 5 Weighted Pull-ups –...Read More
A. STRENGTH (DAY 1/Week 4) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows – 2 x 14 Straightbar Curls – 2 x 10 Back Squats – 3 x 10 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 Stationary weighted lunges –...Read More
A. STRENGTH (Day 5/Week 3) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows – 2 x 15 Alternating DB Curls – 2 x 20 (10 each) Back Squat – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-over – 1 x 20 B....Read More
A. STRENGTH (Day 4/Week 3) Max effort seated box jumps – 3 x 5 Snatch – 4 x 3 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 Snatch Push Press – 3 x 5 Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR –...Read More
