Power Athlete

 In Power Athlete

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate
Close Grip Bench Press 5, 5, 5
Barbell Lunges 4×6 each

Professional
Close Grip Bench Press 5, 5, 5
Barbell Lunges 4×6 each

*For Barbell Lunges use 80% of bodyweight.

Sprints

Complete the following sprints:

2 x 20 Meter Sprints
(rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 Meter Sprints
(rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts
(rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.

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