Monday
DB Flye, Trap 3, Sled push/pull, curls, tricep extension
Foundation: Pendlay Row, BS
Building: OHS, Hng Pwr Snatch
Tuesday
Split Squat, QL Extension, Back Extension, Hip Flexion, Weighted Butterfly
Conditioning (some killer Bike Sprints)
Wednesday
Conditioning & Stretch
Thursday
Bench Press or Dips, Sled Drag, DB Row, Sprints, Couch Stretch
Foundation: RDL, Push Press
Building: CJ, Push Press
Friday
Calf Raises, Nordic, Garhammer
Everyone: Tempo Squats
Saturday
Interval Conditioning