Day: November 28, 2021

Shoulder Press

12×3@60%

RDL

3×12@60%

Side Delt Raises

8×8

Weighted Box Step Ups

8×8

Banded Leg Ext.

8×8

Reverse Hypers

3×10-15

OLYMPIC

WEEK 2 DAY 1

3 Empty Barbell Complex

3 Full Grip Front Squats+3 Jerk Balances+3 Shoulder Presses

Build to a heavy complex of:

2 Push Presses+Jerk

De-Load bar to 65% of complex and complete 5@65%, 3@70%, 2@75% of heaviest complex

Barbell Row

12×3@60%

Your snatch weight will depend on how efficient you are on the machines and rig. If you cannot maintain a good pace on these 2 movements then pick a weight you can easily knock out 5 reps.

If you are efficient, go a little heavier than “light” but make sure you can handle it on rounds 3/4/5.