Month: August 2021

Bench Press

8×8@40%

Wide Stance Good Morning

8×8@40%

DB Arnold Press

8×8

Bench Dips

8×8

DB Front Raises

8×8

Full Grip Front Squat

Build to a 5 rep within 20 minutes

*im less concerned with the amount of weight you squat. I want you to focus on being able to maintain a full grip on the bar while you front squat while still maintaining a good front rack position. If you find your heavy quick do 5 sets of 3 at a lesser weight.*

Muscle Clean

5×3@60%

3 Pos. Clean (high hang, hang, ground)

3 complexes@60%

3 complexes@65%

High hang clean

4×2@70%

Hang Clean

4×2@70%

Clean

4×2@70%

Clean Grip shrugs

5×3@100% of Clean

Muscle Snatch

5×3@60%

Snatch Balance

3×3@60% of Muscle Snatch

*Go from the rack*

*If you cannot do a snatch balance do a BTN Snatch Grip Push Jerk*

3 Pos. Snatch (high, hang, ground)

3 complexes@60% of Snatch

2 complexes@65% of Snatch

2 complexes@70% of Snatch

Snatch

3×3@65%

3×3@70%

2×3@75%

1×2@80%

High Hang Snatch Grip High Pulls

8×8@40% of Snatch