DAY 3: DEAD-POOL

Power-Olympics > Week 2


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 Abduction x8-12

Incline Stationary Lunge x6/e


POWER SETS:

Barbell Deadlift 4,3,2,1,4,3,2,1 (20 Total):

Set 1: 4 @ 65%

Set 2: 3 @ 70%

Set 3: 2 @ 75%

Set 4: 1 @ 80%

Set 5: 4 @ 70%

Set 6: 3 @ 75%

Set 3: 2 @ 80%

Set 4: 1 @ 85%


Barbell Front Squat 3,3,3 (9 Total):

*Use Back Squat Percentage

Set 1: 3 @ 50%

Set 2: 3 @ 60%

Set 3: 3 @ 70%


ROUND 1 (3x):

DB SA T-Row x6-8/e

Lying Toe Touch x15-20


ROUND 2 (3x):

MB Keg Toss x3-5

Plate Loaded/Machine Seated Calf x12-15


OVERTIME:

Bicep Choice (Pick One):

A. KB N-Grip Bicep Curl 3x8-12

B. Cable Bicep Curl 3x12-15

C. DB Concentration Curls 3x8-12

D. Cable-Rope Bicep Curl 3x12-15

E. Band Preacher Curl 3x8-12



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