Sample workout - week # 4 Day 1 Pre-workout/warmup: Lunge 1x8 @40% Inchworm 3x2 Broad jump 4x2 Training Session: Max effort clean (work up to one rep max) Back Squat 5x3 @ 82% Clean pull 4x8 @ 72% Good morning 3x8 @75% Glute-ham raise 3x8 @75% Post workout: Any Bicep 3x12 @ 75% Hammer Neck 3x12 @ 75% Ab Circuit (circuit #1) Day 2 Pre-workout/warmup: Med ball pushup 1x8 Sn. press + OH squat 1x5 @ 35% Hip/Shldr complex 30 sec each side Training Session: Overhead Squat 3x6 @ 60% Dynamic flat bench total of 10 sets; 2-3 reps;% varies on athlete's bar speed (1:00 rest/sets) Floor press total of 10 sets;2-3 reps; % varies on athlete's bar speed (1:00 rest/sets) Post workout: Pull up 3x12 (until all reps achieved) Standing D.B. press 4x10 @ 55% Dips 3x12 @ 55% (w/weight) Ab circuit (circuit #2) Day 3 Pre-workout/warmup: Lunge 1x8 @40% Inchworm 3x2 Broad jump 4x2 Training Session: Clean & Jerk 4x3@70% Dynamic Squat total of 10 sets; 2-3 reps;% varies on athlete's bar speed (1:00 rest/sets) Dynamic Step ups total of 10 sets; 2-3 reps;% varies on athlete's bar speed (1:00 rest/sets) Hang Snatch Pull 4x5@ 85% Post workout: Any Bicep 3x12 @ 75% Hammer Neck 3x12 @ 75% Ab Circuit (circuit #1) Day 4 Pre-workout/warmup: Med ball pushup 1x8 Sn. press + OH squat 1x5 @ 35% Hip/Shldr complex 30 sec each side Training Session: Max effort close grip (work to one rep max) D.B. incline 5x3 @ 82% Hang clean pull 5x3 @ 82% T-Bar row 3x8 @70% Tri extension/J.M. 5x10 @ 72% Post workout: Pull up 3x12 (until all reps achieved) Standing D.B. press 4x10 @ 55% Dips 3x12 @ 55% (w/weight) Ab circuit (circuit #2)