Month: January 2022

Reverse Grip Barbell Row

12×3@60%

Incline Bench Press

12×3@60%

Banded Face Pulls

8×8

Barbell Tricep Extensions

8×8

Dumbbell Concentration Curls

8×8

Banded Tricep Extensions

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip RDL’s+3 Low Hang Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

YoYo Clean

Lower down to the Low Hang Position twice and stand back up to the High Hang Position. After the two Low Hang Pos. RDL’s you will do a Low Hang Clean

1@45%

1@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Low Hang Clean Singles

4@75%

3@80%

2@85%

1@90%

1@95%

Shoulder Press

8×3@70%

Sumo Dead Lift

12×3@60%

Front Rack Lunges

12×3@60%

RDL’s

8×8@45%

GHD Back Extensions

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip RDL+3 Low Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 Snatch Balances

YoYo Snatch

Lower down to the Low Hang Position twice and stand back up to the High Hang Position. After the two Low Hang Pos. RDL’s you will do a Low Hang Snatch

1@45%

1@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Low Hang Snatch Singles

4@75%

3@80%

2@85%

1@90%

1@95%

Back Squat

8×3@70%