10 Days of Power – Day 10

power clean x 8,8,6,6,4 jerk press x 8,8,6,6,4 power snatch x 8,8,6,6,4 Hex Bar dead lifts x 8,8,6,6,4 50 start stop push ups 50 squats to med ball 50 sit ups 2 mile cardio

10 Days of Power – Day 9

4 round of x20 db narrow press on incline bencj x20 back fly on incline bench x20 military fly x20 open curl 1’ kettle bell sit up 20 minutes cardio

10 Days of Power – Day 8

5 rounds x8 power clean and 10 start stop push ups x8 jerk press and 10 Med ball cleans x8 power snatch and 10 thrusters x20 double unders cardio 2 miles

10 Days of Power – Day 7

1 mile run 5 rounds x10 kettle bell squat and high pull x10 single arm Kettle bell swing x10 kettle bell squat x10 single armkettle bell clean x10 total kettle bell split squat x10 single arm kettle bell snatch 1 mile run

10 Days of Power – Day 6

Dumbell Chest Press 1’ Max Reps sit ups 1’: Dumbell Chest Press 45” Max Reps Sit ups 45” Dumbell Chest Press 30” Max Reps Sit ups 30” EZ Bar Curl 1’ Max Reps Hang Abs 1’ EZ Bar Curl 45” … Continued

10 Days of Power – Day 5

10 rounds for Time: .10 run @10% incline x10 med slam x10 med clean x10 jumping push ups

10 Days of Power – Day 4

5 rounds of: X8 Power Cleans X8 Split Jerks X10 Dead Lift Hex Bar X15 KB Double High Swing Rest 1’ after round and repeat 30 minute cardio

10 Days of Power – Day 3

4 Rounds of: X20 Dumbbell Chest Fly X20 Dumbbell Back Fly X20 EZ bar Curl X20 EZ bar Tri Press 1’ sit ups Cardio: 3 miles

10 Days of Power – Day 2

10 minutes Max Rounds X15 Wall Ball Push Ups M#25W#15 X15 Back Squat Jump X20 Med Ball Power Slam X20 total KB snatch M#35W#20 Cardio 1 mile: Rest 2 minutes x 3

10 Days of Power – Day 1

5 rounds of (very light weight to medium) Bar power Cleans (floor) x 10,9,8,7,6 Bar Power Jerk x 10,9,8,7,6 Bar power snatch (floor) x 10,9,8,7,6 Double Unders x 20 3 miles today