MONDAY

10/29/18: MONDAY

Warm Up/ Fitness: 15 minutes

perform reps continually for 2 minutes.

1 minute recovery

repeat 5X

slam ball: 4 reps

kettle swing: 6 reps

box jump: 8 reps

Work: Power Clean: 10 minutes (Not including warm up reps)

70% of max: 30 total reps

3 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

10 minutes {just a guideline)

5 sets/ 12 reps

2 hamstring exercises

1 quad exercise

Work: Upper Assistance: 70% of max

20 minutes (just a guideline)

4 sets/ 8 reps

1 chest exercise

2 back exercises

1 shoulder exercise

1 ab