Strength:
L3: Deadlift 5×5 @ 70% 1rm +5-10
L2: Deadlift 5×5 @ 70% 1rm +5-10
L1: Deadlift 3×5 @ 70% 1rm +5-10
Workout:
L3:
Run 800m
100x Double unders
10x Clean & Jerks (135#/95#)
Row 500m
75x sit-ups
10x Overhead Squats (135#/95#)
Run 800m
50x Push-ups
10x Front squats (135#/95#)
L2:
Run 800m
100x Double unders
10x Clean & Jerks (115#/75#)
Row 500m
75x sit-ups
10x Overhead Squats (115#/75#)
Run 800m
50x Push-ups 10x
Front squats (115#/95#)
L1:
Run 400m
100x Single unders
10x Clean & Jerks (95#/65#)
Row 500m
75x sit-ups
10x Overhead Squats (95#/65#)
Run 400m
30x Push-ups
10x Front squats (95#/65#)
Supplemental:
3×15-20 Back Extensions.
-Weight as needed.