DYNAMIC POWER TRAINING

Mon. Jan. 11th

Front Barbell Squats 2 x 3 at 50% 1RM (135 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)
5 x 3 at 60% 1RM (165 LBS.) with 2 5/8" Chains attached to the bar.
(30 seconds between 3's)

Standing Shoulder Barbell Press 2 x 3 at 50% 1RM (115 lbs.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)
5 x 3 at 60% 1RM (145 LBS.) with 2 5/8" Chains attached to the bar
(30 seconds between 3's)

Wide Olympic Snatch Grip High Pull (hands just outside the rings on the barbell)
2 x 3 at 50% 1RM (165 lbs.)
(30 seconds between 3's)
5 x 3 at 60% 1RM (195 LBS.)
(30 seconds between 3's)


(Using the chains adds variable resistance to the bar making it more difficult as the chains unravel off the floor. This causes you to lift explosively to overcome this.)

Sit Ups with weight on the Chest 150 lbs. 2 x 20

Hand Grippers
1 x 5 with the CAPTAINS OF CRUSH #1 (Easy closes)
1 x 5 with the CAPTAINS OF CRUSH #2
5 Partials the CAPTAINS OF CRUSH #3
2 x 5 with the CAPTAINS OF CRUSH #2 again.