10262021

Bench Press

8×8@50%

Barbell Step Ups

8×8

Alt. DB Overhead Press

8×8

Weighted GHD Hip Extension

8×8

DB Floor Press

8×8

Overhead DB Tricep Ext.

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Clean

5×3@65%

Empty Barbell Full Grip Front Squats

5×3

Tempo Pause Front Squat

5×2@65% of Front Squt

**3 seconds down, 2-3 seconds in bottoms position, and fast up**

***more concerned about maintaining a good front rack position more than weight. So if you need to go less than 65%, do so***

Tempo Clean Grip DL

5 sec. up 5 sec. down

2@60%

3@65%

2@70%

2@75%

1@80%

1@85%

1@90%

Shoulder Press

10×3@65%