Westside/Olympic Lifting:
GHR: 4 x 6
Plyo Pull Ups(2-Bars): 4 x 5
Knee Jumps: 3 x 5
Depth Drop Push Ups: 3 x 5
42" Box Squat Jumps: 12"@6 x 2 jumps
44" Box Jump(standing): 4 x 2 jumps
Speed Sumo DL: 312@6 x 1, 402@5 x 1,
Deadlift(conv): 402@3 x 1
Hang Power Clean: 60kg x 5 singles
Hang Split Clean: 70kg x 5 singles,
90kg x 3 singles, 100kg x 3 singles
One Legged Reverse Hypers: 50 x 10/20/20
BB Shrug: 135 x 12, 185 x 12, 235 x 12
Upright Row: 45 x 20/20/20
Close Grip Incline: 135 x 12/10/12
Scapula Retraction: 3 x 20
One Arm DB Shrug: 45 x 15, 60 x 15, 75 x 15
Facepull Iso-Holds: 3 x 30 sec
*Gotta be more explosive my lifts. More
dynamic, jumping & plyo days. Explosive
strength & speed strength is the key in the
new R.A.W. Program.
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