Friday Workout ;

Elbow Warm Up (no planks)
Straight Arm Pushdowns *20×3
Parallette Push Up *7 *5
Low Row *15*3
DB Shrug 65Lbs *20*2

Thursday Workout ;

Elbow Warm Up
Squat 110 *10 *3
(pack neck back)
OHP 40 *10 *3
Deadlift 130 *3×3
Stretch

Tuesday Workout :

First Workout :
Elbow Warm Up Run Warm Up
1/4 Mile @2 % 8.5mph*2
Pushdowns Pulldown Low Row
DB Shrug. 75×10*3
Paralleled Push Up *3*3
Knee Ups *15*2
Stretch

Tuesday Workout ;

Second Workout :
Snatch 30 *3*3
Jerk 30=3*3
Push Ups *5*3
Stretch

Friday Workout ;

Elbow Warm Up
Planks (single arm)
Squat 130 *1*3
OHP 30*5 *5
Trap Bar Deadlift 125*3*3
Stretch

Tuesday Workout ;

Morning.
Elbow Warm Up (24)

Afternoon.
Elbow Warm Up (24)
Planks 30sec *4 (various hand position)
Snatch Power Shrug 40 *5 *3
Clean Power Shrug 50 *5 *3
OHP 20 *10 30 *10

Sunday Workout ;

Trap Bar Deadlift 110kg *5*3
Elbow Warm Up
Trap Bar Shrug 65*15 95*15 110*10+ 5
Low Row 85Lb*10*3
w
Rope Pushdown 45Lbs*10*3

Wednesday Workout ;

Dynamic Run Warm Up
1/2 mile 7.0mph*2
Elbow Warm Up
Abs
Stretch

Tuesday Workout ;

Squat 102 *5 *3
Elbow Warm Up
Planks
OHP + Jerk 20*5+ 5*3
Snatch 20*3*3
DB Shrug 80Lbs*10*3
Rope Push Down 35*10*2
Low Row 85*10*2
Jump Rope. *50 *2
Stretch

Friday Workout ;

Squat 85*10 100*10 125 *10
Elbow Warm Up
Trap Bar Deadlift 70*5*3
Trap Bar Shrug 70*10*3
Dynamic Run Warm Up
Stretch

Tuesday Workout ;

Squat 125*3*3
DB Shrug 55Lb *10*3
Dynamic Run Warm Up
7. 0mph Mile
Stretch

Saturday Workout ;

Elbow Warm Up
Jerk Stick *5 *5
OH Squat Stick *5 *5
Squat 110*5 120+*5 130*5 140*5
Hyper *15 *2
Jump Rope *50*2
Stretch