Month: January 2022

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

Barbell Row

8×3@70%

Close Grip Bench

8×3@70%

Banded High Pull

8×8

Ring Dips

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Dip w/3 sec. pause+Jerk w/3 sec. pause in dip+Jerk

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Split Jerk Singles

4@75%

4@80%

2@85%

1@90%

Dead Lift

10×3@65%

Metcon

Nutrition Challenge Performance Test 1 (AMRAP – Reps)

Dead Lift

8×3@70%

Good Mornings

3×8@70%

Split Squats

8×8

Banded Leg Ext.

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

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

Tempo Clean Grip DL to Hang Position into a Hang Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Hang Clean Singles

4@75%

4@80%

2@85%

1@90%

Pin Press

10×3@65%