Leg Drops Jerk Progression Lateral Leg Drops Drop Squats Line Drills Dynamic Dog Eyes to Sky – Window Drill Mountain Climbers Eye Jerks Opposite Knee Mountain Climbers Pop Jerks Butt Kicks Dynamic Bench 70/5, 80/3, 90/1, 95/1, – MAX, MAX+5, 90/FAIL, 80/FAIL, Mobility SS: Rear Delt Lat Raise: 4 x 8 Saigon Squat SS: ITY 4 x 5-5-5 Partner Squat JM Press 70/5, 75/5, 80/3, 85/2, – Overhead Squats 90/1, 85/2, 80/3, 75/5 Reverse Lunge SS: Bent Over Row: 4 x 8 Spiderman SS: Hammer 4 x 8 ea. arm Leg Swings (Forward / Side) Tricep/Lat Stretch CP and Cleans 12x4 @ 70% chains In Rack Stretch (2 CP/2 Cleans) Clean Progression Landmine Pulls 6 x 8 Shrugs x 10 SS: Bradford Press 3 x 8 Above Knee Power Shrug x 10 SS: Triceps Extension 3 x 8 Pull x 10 Shoulder / Scarecrow / Shoot x 10 Incline DB Press 6 x 5 (Heavy) fast elbows SS: Front Squat 6 x 3 (Clean MAX) Triple Extend / Scarecrow / Shoot Ab Circuit 2x Through 3 Position Clean x9 3 Position Clean w/ Front Squat x9 On Chest Crunches – Full Clean x9 Behind Neck Crunches – Plate Raises Bench Tech Russian (Pre Bench) Tuck Feet Bicycles Roll Chest (Sternum to ceiling) Flutters Heel to Floor Compress Down Leg Drops – STRANGLE THE BAR Lateral Leg Drops (Bench Set) PULL BAR OUT (Don’t Lift) Dynamic Dog Eyes to Sky – Set the bar (wrist straight/all in line) Mountain Climbers (Bench Descent) Opposite Knee Mountain Climbers Break and Tuck at Elbows Butt Kicks Control descent Flex Lats on Contact Plank Push Yourself into The Bench Side Plank elbows, drive to eyes, squeeze to finish
Jerk Progression Drop Squats Line Drills Window Drill Eye Jerks Pop Jerks Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Dynamic Mobility Saigon Squat Partner Squat Overhead Squats Reverse Lunge Spiderman Leg Swings (Forward / Side) Tricep/Lat Stretch In Rack Stretch Clean Progression Shrugs x 10 Above Knee Power Shrug x 10 Pull x 10 Shoulder / Scarecrow / Shoot x 10 fast elbows Triple Extend / Scarecrow / Shoot 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Clean x9 Bench Tech (Pre Bench) Tuck Feet Roll Chest (Sternum to ceiling) Heel to Floor – Compress Down STRANGLE THE BAR (Bench Set) PULL BAR OUT (Don’t Lift) Set the bar (wrist straight/all in line) (Bench Descent) Break and Tuck at Elbows Control descent Flex Lats on Contact Push Yourself into The Bench elbows, drive to eyes, squeeze to finish Bench – 70/5, 80/3, 90/1, 95/1, MAX, MAX+5, 90/FAIL, 80/FAIL, SS: Rear Delt Lat Raise: 4 x 8 SS: ITY 4 x 5-5-5 JM Press – 70/5, 75/5, 80/3, 85/2, 90/1, 85/2, 80/3, 75/5 SS: Bent Over Row: 4 x 8 SS: Hammer 4 x 8 ea. arm CP and Cleans 12x4 @ 70% chains (2 CP/2 Cleans) Landmine Pulls 6 x 8 SS: Bradford Press 3 x 8 SS: Triceps Extension 3 x 8 Incline DB Press 6 x 5 (Heavy) SS: Front Squat 6 x 3 (Clean MAX) Ab Circuit 2x Through On Chest – Crunches Behind Neck – Crunches Plate Raises Russian Bicycles Flutters Leg Drops Lateral Leg Drops Dynamic Dog – Eyes to Sky Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Plank Side Plank
compton_program_manual_new.docx