Friday

24

October 2014

In-Season

Strength

Amateur
Game Day

Collegiate
Strength – Rest
Conditioning – Rest

Professional
Close Grip Bench Press 5×3 @ 85% of 1 RM (3 minutes rest)
Standing One Arm DB Press 6, 6, 6, 6
Deficit Push Ups 3 x max reps
Conditioning – Rest

Off-Season

Strength

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

Collegiate
Power Clean 5×3 @ 90% of 3 RM from last Friday

Professional
Power Clean 5×3 @ 90% of 3 RM from last Friday

Conditioning

Complete 8 rounds:

185 lbs Hang Power Clean – 3 reps
Sprint 40 yards

Rest 90 seconds between rounds

Post fastest rounds to comments.

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