Lifts
Day "A"
The Back Squat
Single Leg Squat
High Pull Hang Cleans
Inverted Rows
Dumbbell Step Ups
Day "B"
Bench Press
Split Jerk
Incline DB Flys
Pull-Ups (Palms Away)
Day "C"
Front Squats
3 Way Lunges
RDL's
Leg Curls
Day "D"
Hang Cleans
Speed Bench Press (40% of Max)
Single Arm Dumbbell Press
Pull-Ups (Palms Away)