Month: February 2022

DumbBell Side Delt Raises

8×8

DumbBell Shoulder Raises

8×8

DumbBell Reverse Shoulder Fly

8×8

DumbBell 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

Clean from 1″+Clean from Low Hang+Clean from Hang

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Clean Singles

3@60%

3@65%

3@70%

Shoulder Press

10@40%

10@95% of 40%

10@90% of 40%

Banded Leg Curl

8×8

RDL

12×3@60%

GHD Back Extensions

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances

Snatch from 1″+Snatch From Low Hang+Snatch from Hang

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Snatch Singles

3@60%

3@65%

3@70%

Back Squat

10@40%

10@95% of 40%

10@90% of 40%

Incline Dumbbell Press

8×8

Chest Flys

8×8

3 Rounds

10 incline Push-ups

10 push-ups

10 decline push ups

Rolling Dumbbell Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

Snatch Balance

1×3@60%

2×3@65%

2×2@70%

1×2@75%

Barbell Clean Shrugs

1×8@60%

2×8@65%

2×5@70%

1×5@75%

Jerk Pos. Press

1×3@60%

2×3@65%

2×2@70%

1×2@75%

Empty Barbell/PVC BTN Zotts Press Work

5×5

Empty Barbell Tall Cleans

3×3

Empty Barbell Push Jerk Balance

3×3