Weight Room
Warm up
-> Hang cleans- 20 reps/45lbs
-> Standard reverse flies- 20 reps/20 lbs
-> Shoulder presses- 10 reps/50lbs
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-> Hang cleans- 10 reps/95lbs
-> Pocket reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/60lbs
-> Hang cleans- 10 reps/115lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
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-> Hang cleans- 10 reps/135lbs
-> Y reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/70lbs
->Med Ball Squats (standing on the med ball)- 6 slow reps
-> Hang cleans- 10 reps/135lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
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1.5 hour break
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Abdominal's/ Back/Biceps
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps
-> Dead lifts (Matrix wire machine)- 20 reps/light
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-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps
-> Dead lifts (Matrix wire machine)- 20 reps/light
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-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs-> Med ball plank (kick) oblique rotations- 20reps
-> Dead lifts (Matrix wire machine)- 20 reps/light
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-> Straight-leg dead lift- 10 reps /135lbs
-> Bicep curls- 8reps 35 lbs
-> Straight-leg dead lift- 10 reps /135lbs
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps
-> Straight-leg dead lift- 10 reps /135lbs
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps
-> Straight-leg dead lift- 10 reps /135lbs
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