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Strength

Excercise

 

Sets x Reps

Box Jumps

 

3 x 5

Deadlift

 

4 x 6 (5 min rest between sets)

Front Squat/Overhead Press Complex

 

3 x 5

Overhead Lunges

 

3 x 8

Power

Excercise

 

Sets x Reps

Clean & Front Squat (Complex)

 

3 x 5

Barbell Shrug & Snatch (Combo)

 

3 x 5

Bench Press

 

3 x 8 (5 min rest between sets)

Bent Over Rows

 

3 x 10 each side

Push Press/Overhead Squat (Combo)

 

3 x 10

Hypertrophy

Excercise

 

Sets x Reps

Box Jumps

 

3 x 5

Back Squats

 

4 x 12 (5 min rest between sets)

Good Mornings

 

3 x 8

Bent Over Rows

 

3 x 10 each side

Overhead Press

 

3 x 15 (Last set to failure)