Friday January 8, 2016

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 3 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 80%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
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F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 5 sets
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Rest 5-8 Minutes
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 5 sets