Second Day of Seminar "Intermediate Level Programming & Practical Application.

Workout: Front Squat and Clean

Work up to Front Squat 1RM

45#x10

95#x5

115#x5

135#x5

165#x3

185#x1

225#x1

255#x1

*275#x1 PR

Then:

Work up to Heavy Clean

95#x5

135#x5

165#x3

185#x2

205#x1

225#x1

Then Later:

Workout: Strength

3x5 Wall Squat

3x5 Goblet Squat @20kg/24kg/32kg

3x10 BW Squat

Then:

6x Deadlift+

6x Bent Over Row+

6x Hang Clean+

6x Front Squat+

6x Push Press+

6x Back Squat+

6x Push-up

Three Sets @ 75-95-115#

Then:

Work up to Heavy DL

Then:

6x2 Deadlift @ 80% 1RM

Rest 3 minutes between sets

Then:

15x (20sec Work/ 10sec Rest) Front Squat Push Press

Player must hold Barbell throughout

Then:

Airdyne 10 min cooldown @ easy pace

Notes:

Deadlift @ 365#, was adjusted from 355# to accommodate other players.

FSPP @ 75#.

*This weekend was a real eye opener, besides hitting 3 new PR, I have to say that this seminar is hands down one of

the best I've attended since RKC. Mark and Rob, superior understanding in programming is simple effective and "Task" oriented. I have drank the coo laid, I'm am definitely on my way to becoming a disciple.