Thursday

24

April 2014

Off-Season

Strength

Amateur
Squat 3×5 (add 5 lb to last workout)
Bench Press 3×5 (add 2.5 lb to last workout)

Collegiate
Front Squat 1 RM
Bench Press 3 x max reps @ body weight

Professional
Front Squat 1 RM
Bench Press 3 x max reps @ body weight

Conditioning

Complete 6 rounds for time: 

50 lb DB Hang Cleans – 5 reps
100 yard Shuttle Run

For shuttle run, sprint out 50 yards, touch and sprint back.

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