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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

Clean/Front Squat (Complex)

 

3 x 5

Push Press/Overhead Squat (Combo)

 

3 x 5

Bench Press

 

5 x 5 - 85% of Max (5 min rest between sets)

Lap Pulldowns

 

4 x 10

Deadlift/Hang Clean (Combo)

 

3 x 5

Hypertrophy

Excercise

 

Sets x Reps

Box Jumps

 

3 x 4

Squat

 

4 x 12 - 65% of Max (5 min rest between sets)

Bent Over Row

 

3 x 8

Dumbbell Deltoid Flys

 

4 x 8

Overhead Press

 

3 x 15 (Last set to failure)