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Strength

Excercise

 

Sets x Reps

Box Jumps

 

3 x 5

Squat

 

4 x 6 (5 min rest between sets)

Clean/Push Press Complex

 

3 x 5

Overhead Lunges

 

3 x 8

Power

Excercise

 

Sets x Reps

Push Press/Jerk (Complex)

 

3 x 5

Front Squat Overhead Press (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

DB Swoops

 

3 x 4 each leg

Deadlift

 

4 x 12 (5 min rest between sets)

Bent Over Row

 

3 x 8

Shrug/Clean (Combo)

 

3 x 5 each side

Overhead Press

 

3 x 15 (Last set to failure)