Workout Summary


  • 3×10 Box Jumps
  • 3x3x140lb Back Squat
    3x3x110 Slow Back Squat
  • 3x3x25lb Jump Squat
  • 2x8x60lbs Barbell Hip Thrust


3 rounds:

  • 15,15,14x90lbs Leg curl
  • 11,10,11×37.5lb Leg extension
  • 15,15,15 Walking lunge

2 rounds:

  • 1 min. Bike sprint
  • 30 Bodyweight squat
  • 10 Vertical Jump



  • 3x10x10lbs Medicine Ball Wall Slam
  • 3x3x75lb Push Press
    3x3x55lb Slow Push Press
  • 3x8x10lbs Overhead Medicine Ball Throw
  • 2x8x60lbs Bent Over Barbell Row
  • 2x8x50lbs Lat Pulldowns



3 rounds:

  • 15, 13, 12x10lbs Lateral Dumbbell Raise
  • 15, 13, 13x10lbs Lying Tricep Extension
  • 13,12,12x10lbs Dumbbell Shoulder Press

3 rounds:

  • 15,12,13x40lbs Back Lat Pulldown
  • 14,13,12x40lbs Front Lat Pulldown
  • 15,14,13x40lbs Supinated Lat Pulldown

Didn’t have time to do the metabolic conditioning.



5 rounds, 60 yds: Farmer’s walk with 25lbs in each hand, Sprint



5x5x42kg Cleans from the Hang —– Wow, these were bad. I probably did more like 4 kinda-ish sets, then went to a lower weight and worked on form. Probably need to go lighter next week and do the same

2 rounds:

  • 5×17.5lbs Lateral Dumbbell Raise
  • 10 Box Jumps
  • 10x10lbs Overhead Medicine Ball Throws
  • 10 Broad Jumps
  • 10x10lbs Medicine Ball Slams

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