W/Up
5x Pull Ups
10x GHD Sit Ups
every 60" 10x
Then:
Workout:
3x10 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Dumbbell Complex:
6x Hi-Pull +
6x Bent Over Row +
6x Hang Clean +
6x Thrusters +
6x OHS +
6x Push-up & One-arm Row
One Set @ 20#
One Set @ 25#
One Set @ 30#
Then:
Power Clean:
Find PC 1RM
Start @ 95#
Work up in 10# increments to 80% 1RM
Then:
OHS:
Find OHS 1RM
Start @ 75# Work up to 50-60% 1RM
5x3 OHS @ 50-60% 1RM
Then:
Deadlift:
Find Deadlift 1RM
Start @ 135#
Work up to 60-70% 1RM
3x5 DL @ 60-70% 1RM
Power Clean 1RM: 196#
OHS 1RM: 159#
Deadlift 1RM: 353#
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