DAY 2: M.O.B.P.

Power-Olympics > Week 11


WARMUP (1x):

Sleeper Stretch x(:30)

Band Overhead x8-12

Treadmill Incline Walk x(1:45)

DB SA Scaption x10/e

Lying Crossover T-Spine x6-8/e

Band Pull Apart x12-15

Band Lying Pec Stretch x(:45)/e


POWER SETS:

Barbell Bench Press 4,4,4 (16 Total):

Set 1: 4 @ 60%

Set 2: 4 @ 65%

Set 3: 4 @ 70%


ROUND 1:

Hammer/Cable Pulldown 3x6-8

Band Side Chop (High-To-Low) 3x10-12/e


ROUND 2:

DB Skull Crusher 3x8-12

DB Lateral Raise Drop Set 3x(8-5-3)


OVERTIME:

Shoulder Choice (Pick One):

A. Barbell Overhead Press 3x8-12

B. DB SA Standing Press 3x6-8/e

C. Landmine 1/2-Kneeling Press 3x6-8/e

D. DB Seated Military Press 3x8-12

E. DB/Cable Front Raise 3x12-15



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DAY 1: DOOMS-DAY

Power-Olympics > Week 11 WARMUP (1x): Band 1/2-Kneeling Dorsiflexion x12/e Band Iso-Squat Row x6-8 SL RDL W/ Balance Pad x4-6/e KB Squat-Reach Progression x3/e Mini-Band Standing Hydrant Hold x(:30)/e

DAY 3: POWER-HOUR

Power-Olympics > Week 11 WARMUP (1x): Band Frog Stretch x(:45) DB/KB Goblet Squat x10 Stationary Watt/Bike x(1:45) Clean-Hop Progression x3/e Band TKE/Quad Ext. x8-12/e Mini-Band Glute Bridge Abductio

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