5 sets 10 reps light dB bench press. Be slow and find the right tension!!
Then….
5 rounds 
10 light sandbag oh press 
14 alternating dB curls (IT)
Should be warm now!


Bench press 
Build up to 5 sets of 6 reps 
(Slow tempo eccentric 2-3 sec)
Touch the chest and raise the bar 2” above the chest and pause for 1 sec, finish the lift with as much speed as possible! Focus on control, tempo, and tension on the way down and as fast as possible on way up after the pause!


Then….
4 sets
5 front delt flies 
5 rear delt flies 
5 db rows (heavier dB here!)
Then….
5 sets 
1 Heavy sandbag clean 
Max sb push press 
Rest 1 min between sets 


OR


OLYMPIC WORKOUT

Part 1- 15 min
Build to moderate heavy 
power clean + squat clean + 1 front squat

Focus on keeping the hips engaged on the squat motion (hips forward on the way up)


Part 2:
Power Clean 
1×65 1×70 1×75 1×80 1×85 1×90
3×3 at 75% 


Part 3:
Clean deadlift 
5×5 @ 100% of clean