Strength Day!

Perform a 5 minute dynamic warm up followed by two warm up sets of the outlined workout.

Sets: 3
Reps: 8-12
Intensity: 75-85% of 1 rep max
Rest: 1-2 minutes between sets
Vertically Loaded (i.e. Circuit Style)

1. Supine DB Chest Press - 100# x 10, 90# x 10, 90# x 8
2. BB Clean to Press - 135# x 12, 10, 8
3. Weighted Pullups - 40# x 10, 20# x 8, Body weight x 8
4. Single leg DB Squats - 30# x 12-10-8

Adjust weights/reps to your strength level. Use weight assisted pullup machine or angle pullups if needed.