M2 – OPEN-SEASON – 5 of 6

20min Row
2min Warm up Row
Every 2min move to next peace.
S/M – 500m/Pace
16 – 2:10
18 – 2:00
20 – 1:50
22 – 1:45
20 – 1:50
18 – 2:00
16 – 2:10
1min Coll Down Row

3 Rounds
50m Backward Sled Drag 135/95# Walk
50m Prowler 225/155# Walk
50 Cals All Out Row

1-2x
5 Pull Ups
10 Planche Push Ups
15 Therapy Squats
20sec Handstand

1-2x
5 C2B Pull Ups
5 Dips
5ea Walking Sampson Lunge
5 Handstand Push Ups

Muscle Snatch + Snatch Push Press 3/35% 3/45% 3/55% 3/65%
Snatch + High Hang Snatch 3/35% 2/50% 1/65% 1/70% 1/75%
Power Clean & Jerk 2/35% 1/50% 1/65% 1/70% 1/75%

15-20min Static Stretching

M3 – Powerlifting – 2 of 4

Strength (30mins.)
Back Squat
Week 2 3/70% 3/80% 3+/90%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching