Fitness
10-8-6-6-6
DB chest press (work up to a heavy 6 and keep the load for 3 sets)
12-12-10-10-10 (each arm)
One arm DB row (as heavy as possible)
12-10-8-8-8 (each leg)
DB split squat (elevate rear leg if experienced)
Rest 60 seconds – 2 minutes between each set
Performance
Back Squats
5-5-5-5-5
(work up to a heavy 5 then perform 3 additional sets at that weight)
Shoulder press
3-3-3-3-3
(work up to a heavy 3 then perform 3 additional sets at that weight)
Sport
Warmup:
After a dynamic warmup perform the following complex
3 rounds with empty bar
200 m run or row
3 power cleans
3 front squats
3 push press
3 OHS
5 rounds to max load
“Bear Complex”
7 sets of:
1 power clean +
1 front squat +
1 push press +
1 back squat +
1 behind the neck press
Compare results to August 2013
