Day: October 17, 2021

Incline Bench

8×8@45%

Wide Stance Good Morning

8×8@50%

DB Arnold Press

8×8

Barbell Glute Bridge

8×8

Dips (ring, bench, or box)

8×8

DB Front Raises

8×8

Barbell Skull Crusher

8×8

OLYMPIC

WEEK 1 DAY 1

Empty Barbell Complex*3

Clean Grip DL to Low Hang Pos.+Clean Grip DL to Hang Pos.+Clean Grip DL to High Hang+3 Pos. Clean+3 Full grip FS

Clean from 1″+Low Hang Clean+Hang Clean

*Build to a heavy complex*

**quick pause @ each position**

***drop the bar after each clean***

You must add 5-10lbs every time you return to the bar for DT. Start with a light weight and finish at a mod/heavy.