left

 

 

 

 

huddle

Strength

Excercise

 

Sets x Reps

DB Swoops

 

3 x 5

Squats

 

4 x 6 (5 min rest between sets)

Overhead Lunges

 

3 x 10

Push Press

 

3 x 10

Power

Excercise

 

Sets x Reps

Front Squat/Overhead Press (Complex)

 

3 x 5

Clean & Jerk (Combo)

 

3 x 5

Bench Press

 

3 x 8 (5 min rest between sets)

Lat Pulldowns

 

3 x 10

Snatch/Overhead Squat (Combo)

 

3 x 10

Hypertrophy

Excercise

 

Sets x Reps

Box Jumps

 

3 x 5

Deadlift

 

4 x 12 (5 min rest between sets)

Step Ups

 

3 x 8 each leg

Bent Over Rows

 

3 x 10 each side

Overhead Lunges

 

3 x 10