Strength
4 power based movements, focused on the key aspects of strength building
Back Squat
Sets: 3
Reps: 6
Rest Period: 2-5 minutes
Focus: Reaching full range of movement while driving through the heels and keeping the chest upright and open. Focusing on keeping the weight balanced on the back and not leaning too far forward or backward.
Hang Clean
Sets: 3
Reps: 6
Rest Period: 2-5 minutes
Focus: Hinging at the hip to drop the bar to just above the knees, then in one motion pulling the bar up, and catching in a snap position with knees bent in a squat, then pushing up to standing position and dropping bar back down to reset.
Romanian Deadlift
Sets: 4
Reps: 6
Rest Period: 2-5 minutes
Focus: Hinging at the hip and bringing the barbell down to just above the knee, then driving through the hips and bringing to upright position.
Bench Press
Sets: 3
Reps: 6
Rest Period: 2-5 minutes
Focus: Holding the bar with arms extended but not locked out, bracing the wrist through the forearm and the shoulder, and lowering the bar just till elbows are at 90 degrees, then pressing up through the heel of the hand to starting position.