DAY 3: DEAD-POOL

Power-Olympics > Week 3

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 5,5,5 (15 Total):

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 5 @ 75%

Barbell Front Squat 3x5 (15 Total):

*Use Back Squat Percentage

Set 1: 5 @ 45%

Set 2: 5 @ 55%

Set 3: 5 @ 65%

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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