Strength and conditioning
Mid-level (just above knee) Hang Cleans, light weight
20 sets, 5 reps, 95 lbs, focus on perfecting form and building stamina
Chest
Incline Barbell Bench super-setted with flat dumbbell flys
A1 4 sets, 6 reps, 155 lbs, tempo 3/1/X/0
Superset Flat bench Dumbbell Flys
A2 4 sets, 8 reps, 35 lbs dumbbell, 3/0/X/0
Flat bench on fulcrum machine
B1 4 sets, 6 reps, 225 lbs, 1/2/0/0
Cable Flys, multi-drop set
C1 3 sets, 8 reps, 30 lbs, drop to 24 lbs, 8 reps, drop to 18 lbs, 8 reps, rest 90 seconds repeat for a total of 3 sets
Mid-level (just above knee) Hang Cleans, light weight
20 sets, 5 reps, 95 lbs, focus on perfecting form and building stamina
Chest
Incline Barbell Bench super-setted with flat dumbbell flys
A1 4 sets, 6 reps, 155 lbs, tempo 3/1/X/0
Superset Flat bench Dumbbell Flys
A2 4 sets, 8 reps, 35 lbs dumbbell, 3/0/X/0
Flat bench on fulcrum machine
B1 4 sets, 6 reps, 225 lbs, 1/2/0/0
Cable Flys, multi-drop set
C1 3 sets, 8 reps, 30 lbs, drop to 24 lbs, 8 reps, drop to 18 lbs, 8 reps, rest 90 seconds repeat for a total of 3 sets
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