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12.25.17 – 12.29.17

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Monday, 12.25.17

All Levels

Press
5. 5. 5. 5. 5, work up to a heavy 5 for the day

Vertical Pull
4x MAX change grip each set

Conditioning

3 Rounds
Russian Twist – 20
Get Up Sit Up – 20
Sandbag Walking Lunge – 20 yds

Tuesday, 12.26.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 85%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets

Thursday, 12.28.17

All Levels

Close Grip Bench
3. 3. 3. 3. 3, work up to a heavy 3 for the day

Bent Over Row
5. 5. 5, work up to a heavy 5 for the day

Conditioning

8 Rounds
100 yard shuttle (5.10.15.20)
Rest 90 seconds

Friday, 12.29.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets