Month: February 2022

Pendlay Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Barbell Floor Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Dips (Ring, Bench, or Double Box)

8×8

Dumbbell Tricep Extension

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

5×5

(Empty Barbell or Lighter, if you can do it @70%)

Barbell Shrugs

5×5@75% of Clean

Dead Stop Jerk Drives

5×5@75%

Empty Barbell Snatch Balance

5×3

Empty Barbell Tall Cleans

5×3

Front Squat

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

**Dont do this if you did Suicide Squats today**

RDL’s

3×12@60%

Back Rack Lunge

12×3@60% (each leg)

Banded Leg Curls

8×8

Reverse Hypers

3×10-15

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+Dip w/no pause+Jerk

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@70%

1@75%

2@80%

1@85%

1@90%

Dead Lift

10@40%+5#’s

10@95% of 40%+5#’s

10@90% of 40%+5#’s

If you max out at a weight with time left on the clock, return to your last successful weight and AMRAP that weight until time runs out. Your score will be the time cap.

Barbell Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Back Rack Lunge

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Dumbbell Arnold Press

8×8

DB Side Delt raise+DB front raise

8×8

Barbell Tricep Ext

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

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

Muscle Clean+Hang Power Clean+High Hang Squat Clean

(%’s based of Muscle Clean)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Clean Singles

2@70%

1@75%

2@80%

1@85%

1@90%

Shoulder Press

10@40%+5#’s

10@95% of 40%+#5’s

10@90% of 40%+5#’s