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

Deadlift/Barbell Row (Complex)

 

3 x 5

Front Squat/Push Press(Combo)

 

3 x 5

Bench Press

 

3 x 8 - 70% of Max (5 min rest between sets)

Dumbbell Shrugs

 

3 x 10

Clean & Jerk (Combo)

 

4 x 6

Hypertrophy

Excercise

 

Sets x Reps

Cleans (Light)

 

3 x 5

Squat

 

4 x 12 - 60% of Max (5 min rest between sets)

Step Ups

 

3 x 8 each leg

DB Lunges

 

3 x 8 each side

Step Ups

 

3 x 10