A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
In 20 minutes, build to a 2-RM Muscle Snatch
C.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
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*Sets 1-2 = 5 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 5 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 5 reps @ 90% of 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
D.
Three sets of:
Pullups x 10 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 10 reps
Single Arm DB Strict Press x 10 reps each arm
Rest 90 seconds
(Goal weight for RDL should be 80% of 1-RM Clean)