11232021

DB Bench Press

8×8

Split Squat

8×8

Strict Press

8×8@55%

Hamstring Curl

8×8

DB Side Delt Raises

8×8

Tricep Ext.

8×8

Chest Flys

8×8

OLYMPIC

WEEK 1 DAY 2

Build to a 1 rep BTN Jerk

Back Squat

12×3@60%

Dead Stop Dips Drives

1×3@100%, 1×3@100%+10#’s, 2×3@100%+20#’s

**set the rack up to where the bar would be at if you were in the bottom of your dip. From there you will stand fast. Re-rack bar for every rep.**

Shoulder Press

12×3@60%