Protocol: lighter weight, higher repetitions, and faster contractions; 3 x 12 in all exercise unless notified
Goal: quicker feet movement and higher lactate tolerance

Active warm up:

• Jumping jacks: 1 x 1 minute
• Hip rotations: 2 x 15 each leg
• Arm rotations: 2 x 15 each arm
• Inverted hamstrings: 1 x 15
• Leg lifts (lower ab exercise): 1 x 30

Main sets:

• Superset #1: incline bench presss: 95 lbs; military chest press: 35 lbs. dumbbells
• Superset #2: Snatch & stand up: 55 lbs.
• Superset #3: 1-arm clean and jerk: 30 lbs. dumbbells; Lateral shoulder raise (bended elbow): 15 lbs. dumbbells
• superset #4: Pull-ups (wide, side, and normal grip); back flies: 15 lbs.
• Samurai lunges: 3 x 15 each leg
• Plate combos: 25 lbs. plate (chest press, shoulder press, front press, curls, overhead triceps extension, sumo squat).