- power clean+ STRICT military press: 1+10…..you select the weight make each set progressive in weight. PERFORM 3 SETS. add weight each set.
- PAUSE front squats–1001, 1002 DRIVE OUT OF THE SQUAT.: 4 sets x 3 reps at 65, 70%, 75%, 80% (TAKE THE BAR TO THE DEEPEST POSITION OF THE FRONT SQUAT–PAUSE…2 SEC. DRIVE UP)
- back squats: 10, 8, 6, 4 @ 68%, 73%, 78%, 82%
- tempo pause CLEAN pulls: take 10 sec to get to all positions on the way up….10 seconds on the way down. that is 1 set….complete 3 sets. use medium weight and use good technique. pause at 1″ from the floor, 1 “below the knee, 1” above the knee, hang aka launch, the down position, high hang. this is 1 rep. i want 3 reps x 3 sets. be smart with weight selection. check and maintain your positions.
- 50 sit ups using weight behind head.
- 25 strict pull ups total.