Thursday

05

May 2016

Off-Season

Strength

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

Collegiate
Overhead Squat 5×3
Close Grip Bench Press 4×5

Professional
DB Step Up 4×6 each
Close Grip Bench Press 4×5

Conditioning

Complete 4 Rounds for time:

Hang Power Snatch – 3 Reps
Overhead Squat – 6 Reps
Ring Dips – 9 Reps
100 yd Sprint
Rest 90 seconds

*For barbell movements, if bodyweight more than 200 lbs, use 185 lbs.  If bodyweight under 200 lbs, use 155 lbs.

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