left

 

 

 

 

Strength

Excercise

 

Sets x Reps

Push Press

 

3 x 5

Deadlift

 

4 x 5 - 80% of Max (5 min rest between sets)

DB Clean/Push Press Complex

 

3 x 5

Lat Pulldowns

 

3 x 8

Power

Excercise

 

Sets x Reps

Front Squat/Overhead Press (Complex)

 

3 x 5

Clean & Jerk (Combo)

 

3 x 5

Bench Press

 

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

Barbell Bent over Rows

 

4 x 10

Shrug/Snatch (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

Calf Raises

 

4 x 8

DB Military Press

 

3 x 15 (Last set to failure)