Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean on the last one)
Clean Pulls:
- 275x3, 315x2, 365x1
Deadlifts (4x4 Cycle 8.2):
- 395x 4, 4, 4, 8 (400 next cycle)
Barbell Power Shrugs:
- 395x 8, 8, 8
Bar Dips (3x5 and volume sets):
- Warm Ups: 0x5, 25x5, 50x5, 75x5
- 3x5 Sets: 100x 5, 5, 5 (go to sets of 6 at same weight)
- Volume: 0x 12, 12, 12, 12, 12 (add 5 to bodyweight)
DB Lateral Raises:
- 25x 8, 8, 8 (increase reps until 3x12)
Conditioning:
- None
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