ACTIVATION
Bergner Warm Up
STRENGTH
Snatch Max Effort 3RM, then -15% for 3
Clean and Jerk Max Effort 3RM, then -15% for 3
Bench Press
Set 1: 78% x 3, rest two minutes, then 63% x 10
Set 2: (add 10lbs to each weight if possible) 78% x 3, rest two minutes, then 63% x 10
Set 3: (add 10lbs to each weight if possible) 78% x 3, rest two minutes, then 63% x 10
MAKING MUSCLE
A1: JM Press 4 x 10
A2: Pullovers 4 x 10
A3: Close Grip Presses 4 x 10
B) Fat Grip Curls 3 x 10
A1) Rows 3 x 10
A2) Face Pulls 3 x 10
CONDITIONING
50 Cal Ski
100 Cal Bike
150 Cal Row