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Strength Cycle Week 10 Day 1

Dynamic warmup (10 min)

Power Clean - work up to a heavy double; then do 5x2 with that weight.

BB Bent Over Row - 3x10; moderate weight

Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x5; go heavier each set.

Seated Row - 4x8; heavy 

KB Press w/ 5 sec. lower - 3x5 each arm (12-16kg)

Burpee Box Jump Overs - 6 min AMRAP

Static stretch (10-20 min)


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