Power Development:

Black:  Work up to a heavy single in the push press. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps. 

Green:   Complete 6 sets of 8 reps in the 3 point row on each arm. Start with a light weight and work up.

Blue:   Explosive standing landmine presses. Complete 5 sets of 5 reps on each arm. Once you have completed these sets, complete 3 sets of bat wings for 20 seconds each.

Purple: Work up to a heavy single in the power/ split jerk. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.

For all groups: Complete a 15 second pallof press isometric hold in the half kneeling position on each side.

Conditioning:

Complete 8 rounds of the following:

20 seconds of deadlifts 135#/95 / kettlebell deadlifts 70#/53 / deadlifts 225#/155 / deadlifts 275#/185

10 seconds off

20 seconds of push ups  /assisted push ups / push ups / ring push ups

10 seconds off

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