Warmup

2X: Jump Rope x 100, 10 DB Stiff Legged DL, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

Advanced

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

3 Supersets with 1:30 Rest

  • Chinup X 8
  • Ab Wheel X 10

Intermediate

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, @ 7-8 RPE

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

3 Supersets with 1:30 Rest

  • Chinup X 5
  • Ab Wheel X 8

Barbell Club

Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
5 sets; no rest:

  • 5 1-arm DB hangpower snatch/arm
  • 8 pull-ups

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