M2W3D4

Medium Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2

Bench Press 60%/5, 70%/5, (85%/5)x3

Pendlay Rows (85%/5)x3  Pendlay rows are similar to bent over rows except the weight should touch the ground between each rep)  For weight, use the same as you would for bench press.

Endurance:  Interval day

1:1 work to rest ratio, perform sequence 3 times

200m run

rest

400m

rest

800m

rest