5 February Advanced Class (Obj: Strength & Power)

Deadlift

o    Set 1: 5X  (5-10#'s more then previous lift) 

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

15 min

·          SB Clean X 5

·          SB Zercher Squat X 5

·          SB Crossover Pushups X 5

·          SB Bent Rows X 5

(As many sets as possible in 15min)

5 February Conditioning Class (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

·          SB Come-again back Squats X5

·          Tiger Press X 5

·          Rest :60

5X

·          Straight Leg Raises (Straight Leg Ext)  5

·          SB Row 5

15 min

SB Stairs 5

Pushups 5

KB Russian Twists 5

Cool down / stretch