Training: Week #2, Day #3

WARM-UP

3 min. stair master, fast pace

Walking lunges (50 ft. x2)

X-band walks (monster mini; 20 steps per side)

Foam roll (low back, calves, hamstrings)

Full cleans (bar x 3 x 3)

Drop snatch (15 lb. bar x 8)

1.5″ Block Pulls:

135 x 5

175 x 1

205 x 1

235 x 1

255 x 1

275×5

285×5

Chins (neutral)

3×6

Med. Grip Pulldowns

70 x 12

80 x 12

90 x 10

Close Grip Cable Rows

80 x 12

90 x 12

100 x 10

Plate Pulls 

50 ft. x five rounds (back and forth)