Month: January 2022

Pin Press

8×8@45%

Rack Pull

8×8@45%

Dumbbell Fly

8×8

3 Rounds

2 minutes rest between sets

50 body weight lunges

20 empty barbell RDL’s

8 Round TABTA

Complete as many DB Shoulder Presses in 20 seconds, rest for 10 seconds with DumbBells at the Shoulder, repeat for 8 minutes

OLYMPIC LIFTING

Day 4

Seated BTN Snatch Grip Press

(Zotts Press Work)

*Build to a 3 rep in 12 minutes or less*

**stack plates to a height where you would be at in the bottom of the squat and perform your presses from there.**

***If you are able to Zotts Press, perform 3×2@80% of your Zotts***

Clean Grip Barbell Shrugs

5×5@80%

Push Jerk Balance

3×2@80%

Split Jerk Balance

3×2@80%

Dumbbell Row

8×5

Dumbbell Pull Over

8×5

Barbell Curl

8×5

Box Squat

8×8@45%

Close Grip Bench

8×8@45%

Reverse Hypers

3×10-15 reps

DB Bench to Failure

10 Reps w/heavy DB

Lighter DB’s till Failure

*3 sets with 2 minutes between sets*

1 set

100 Barbell Glute Bridges

100 Banded Leg Curls

**no rest between movements go straight into the leg curls**

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Jerk Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Dead Lift

12×3@60%

Single Arm Dumbbell Row

8×8

RDL

8×8@45%

Banded High Pulls

8×8

3 complexes

20 Russian KB Swings

20 Weighted Side Bends Right Side

20 Weighted Side Bends Left Side

Barbell Row and Hammer Curl Comp x 3

10 Barbell Rows (40%)

50 Banded Hammer Curls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Power Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Clean Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Bench Press

12×3@60%