Lift A: Back SquatPosition a barbell across your upper back and space your feet shoulder-width apart. Kick your hips behind you as you bend at the knees to lower until your glutes drop below parallel. Straighten your legs, pressing through the soles of your feet to stand.Back Squat: 10 x 45lbs, 8 x 95lbs, 6 x 135lbs, 4 x 225lbs, 2 x 315lbs, 1 x 365lbs, 1 x 385lbs, (3) 1 x 405lbs missed, 1 x 405lbs, drop set 3 x 315lbs, (2) 10 x 225lbsLift B: Clean and Jerk Combine the clean motion (bringing the bar from the floor to a racked position as in day one) with a jerk: at the end of the clean, bend your knees slightly, then jump up, splitting your legs in a staggered stance and at the same time pressing the weight overhead.
Clean and Jerk: 10 x 45lbs, 8 x 65lbs, 6 x 95lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs, 1 x 205lbs
5 Rounds: Weight Decline Crunch: 10 x 30lbs, 100 Reps Jumprope
Back: 6 Rounds
T-Bar Row: 25 x 45lbs
ISO Row: 20 x 45lbs
Rear Delt Fly: 25 x 50lbs