Friday A) Back Squat. 4 reps @ last week’s weight for 3 sets B) hamstring work. nordic curls or heal slides for 10 reps x 3 sets C) Workout. – hitters – 900m run 21 thrusters 75/55 21 burpees over the bar 400m run 15 thrusters 75/55 15 burpees over the bar 900m run 9…

Monday A) Warm up (3 minutes) jog down and back high knees down and back butt kicks down and back jumping jacks x 10 / jump rope x 20 (2) Shoulder taps x 10 / mountain climbers x 20 (2) B) Part 1 UB pull / Legs w/ DB’s :30 reverse lunge steps :30 curls…

Thursday A1) Iso pressing work. lower db’s to 1″ off chest and hold for :20 then do 1-2 reps rest 1:00 x3 sets A2) Iso pull up work. pull to chin over the bar, hold for :20 then do a controlled lower x 3 sets B1) seted bb strict press. 12-15 reps x 3 sets…

Wednesday A) Power Snatch. 5-10 pounds heavier then last week 2 singles every :90 for 5 sets have a good warm up routine to this weight if you have tight shoulders do hang power cleans or clean pulls B) Workout. Complete as many rounds and reps as possible in 15 minutes of: 20 cal bike…