STRENGTH
Warm-up thoroughly....
FIRST:
3-5 minutes jog, row or aidryne
THEN:
3 rounds of...(Lower body emphasis)
- 5 wall squats [DEMO]
- 10 squats
- 20 lunges
THEN:
5 minutes of dynamic stretching.
NEXT:
Squat
- 5 reps @ 70%
- 1 rep @ 90%
- 5 reps @ 70%
- 1 rep @ 90%
- 5 reps @ 70%
- 1 rep @ 90%
Power Clean
- 7 sets of 2 reps working up to a heavy 2-rep set.
Conditioning
For time:
21-15-9
Deadlift 225 pounds
Burpee over barbell
*Competitor: As prescribed
*Established: 185 pounds for deadlift or bodyweight.
*Recruit: 95 pounds for deadlift or 50% of bodyweight.