01132022

Pin Press

8×3@70%

RDL

3×8@70%

DB Front Raise+Side Delt Raise

8×8

Banded Leg Curl

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 4

Tempo Snatch Grips Dead Lift

(10 sec. up-10 sec. down)

1@95%

1@100%

1@105%

High Hang Clean Shrugs

5×5@70%

Jerk Balances

1×3@70%

2×3@65%

3×2@70%

Barbell Row

8×8@40%

Dumbbell Lat Pull Over

8×8

Dumbbell Hammer Curl

8×8