Tuesday - 

Dynamic Warm -up with Plyo's/ plate circuit and abbs

Weight Work out - 5X5  on Squat

Auxillaries  - 5X8 - good mornings, lunges

Wednesday - 

Dynamic Warm - up  with 1 mile jog.

Weight Work out - 5X5 on Bench/Powerclean

Auxillaries - 5X8  - Power shrugs, snatch

Friday - 

Weight Work out - 5X5 on Incline

Auxillaries - 5X8 Dumbell Incline and flies

Competition Day