Monday

22

December 2014

Off-Season

Strength

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

Collegiate
Push Press 5×3 @ 85% of 3 RM from Thursday
Front Squat 3 RM

Professional
Push Press 5×3 @ 85% of 3 RM from Thursday
Front Squat 3 RM

Conditioning

Complete 6 Rounds for time:

Front Squat – 3 reps
40 lbs Reverse Ball Toss – 25 yards
50 yard Shuttle Run

*Amateur perform front squat at body weight, collegiate and professional use 80% of your 3RM
*For shuttle run, sprint 25 yards, turn and sprint back.

Post times and loads used to comments.

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