*DON’T FORGET STEEL CLUB WARM UP AND NEW SET PRESCRIPTION
DAY ONE
Box Jump (no lifters) 3×10; ^ht.; 60s rest b/t
Sn Pull + BK Hang Sn x3+2
BSq x8
Superset:
Pull-ups 5×6+
Sn-grip GM (bend in knee) 5×8
DAY TWO
Muscle Sn x1
Hip Cl + Hang Cl x2+1
Sn Pull to Exp. x6
Superset:
BB Row 5×10
O-B SLR (as low as poss. w/flat back) 4×12-15
DAY THREE
BN Jerk Bal. w/3s pause in bot. x3 ea.
BN Jerk x3
Cl Pull to Exp. x8
Press x10
DAY FOUR
Hang Sn + High Hang Pw Sn x1+2
Clean w/2s pause at break x3
BS x8
Superset:
Lunges (no lifters) 4-6×6 ea. (^wt.)
DB Side Bends 4×10 ea.
