Monday 6-25-18


Back Squat 3 x 3 @ 90%

If you know your 1RM back squat base your session off that number (you may need a spot for these)

If you’re a newer athlete, try and find a heavy & mechanically sound triple. You may be able to perform 3-6 sets to build some volume as your build may be short. Athletes lifting “heavy” should be needing +/-3 min recovery between sets.



“Sprint Sesh”

10 Hang Power Cleans 85/115# (or double bell cleans @ 40/60#)

15 Lateral Bar Jumps

300m Run

The goal of this “Sprint Sesh” Is to be as quick as possible on the exercises and the transitions. Pick a weight you’ll be able to clean for ten unbroken reps, go directly into the lateral jumps then start your run. This should be a quick workout!



Back Squat 3 x 2 @ 95%

Snatch Grip Push Press + OHS 5 x 2 + 2

Power Clean 3 x 1 @ 87%, 2 x 1 @ 90%