Friday

04

September 2015

In-Season

Strength

Amateur
Game Day

Collegiate
Strength – Rest
Conditioning – Rest

Professional
Bench Press 4×8 @ 77.5% of 1 RM
Strict Chin Ups 3 x Max Reps (1 min rest)
Ring Dips 3 x Max Reps (1 min rest)
Conditioning – Rest

Off-Season

Strength

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate
1 Clean Pull + 1 Power Clean

Professional
2 Clean Pulls

*Work up to your heaviest complex in 15 minutes.

Conditioning

Complete as many rounds as possible in 11 minutes:

185 lb Hang Power Clean – 3 Reps
24″ Box Jump – 4 Reps
Strict Chin Up – 5 Reps

then…

Complete for time:

Evil Wheels – 100 Reps

Post rounds to comments.

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