Month: February 2022

Build to 80% of you Barbell Row and complete 3 reps

Dips (ring, boxes, or bench)

8×8

Banded Face Pulls

8×8

Barbell Tricep Extensjon

8×8

Barbell Curls

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell ComplexClean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Clean+Hang Power Clean+Hang Squat Clean+3 Tall Clean

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

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Hang Cleans

2@75%

3@80%

2@85%

1@90%

Shoulder Press

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s

POWERLIFTING

Day 1

Sumo Dead Lift into Dead Lift

6 Sumo Dead Lift

12 Dead Lifts

@ 55% of Sumo Dead Loft

Build to 80% of your Back Squat for 3 reps

Back Rack Lunge

12×3@60%

RDL

3×10@65%

Banded Hamstring Curl

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Snatch+Hang Power Snatch+Hang Squat Snatch+3 Snatch Balances

Pausing Hang Snatch+Hang Snatch

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Hang Snatch Singles

2@75%

3@80%

2@85%

1@90%

Back Squat

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s