Strength:

1) 2 position clean

(1x hang + 1x floor)

-2-3x warm up sets

-4x working sets (Work up to max)

2) Clean Pull:

-3×3 (105% 1RM Clean)

3) Front squat:

-5 sets x 2 reps (To max double)

Accessory Work: 

4 rounds:

-Max rep strict ring dip superset with 6x GHD barbell row

-Rest 60-90 seconds

Core

-L-Sit: Accumulate 3 minutes in as few sets as possible.

October 19, 2016

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While there are many resources available on the web for […]