Fall 2013 General Prep Phase 1 (3 Weeks 3x/week) Station 1: BB Glute-Ham Bridge 3 x 10 Station 2: Kneeling Jumps 3 x 10 Station 3: 5050

Tempo Safety Squat 3 x 6 Station 4: Butt on Floor Seated Press (Front) 3 x 20 Station 5: DB Hang Clean Neutral Grip Elbows Through 3 x 8 Station 6: Farmers Walk 3 x 20m Station 7: Seated 201 Tempo Good Mornings 3 x 6

Fall 2013 General Prep Phase 2 (3 Weeks 3x/week) Station 1: BB Turkish Get Ups 3 x 6 Station 2: Kneeling Snatches 3x 8 Station 3: High Bar Deep Squat 3x 8 Station 4: Standing BB Press (Front) 3 x 15 Station 5: Neutral Grip DB Clean and Pronated Jerk 3 x 6 Station 6: Tire Flip 3 x 5