Athletes Only Workout for Power!

Bar Warm-Up;1)Push Press 4 sets of 3 reps;2)Power Clean 5 sets of 3 reps;3)Clean Pull 3 sets of 5 reps;4)Drop Snatch (Lite Weight)3 sets of 3 reps; 5)Romanian Deadlifts 3 sets of 3 reps. Dynamic Warm-Up; Jump Rope 2 minutes; Tuck Jumps 5 sets of 5 reps;40 yard Sprints (20 second burst on tread)5 reps;Half mile for speed/time 2 sets(1 mile total);Jump Rope 3 minutes(every time you fuck up the jumping rope drop and knock out 10 double crunch)round out double crunch to 100 reps after jump rope. Unless you messed up at least 10 times then you're good to go already...you just suck at jumping rope! Stop making excuses and get your ass moving!