03232022

Front Squat

Build to 90% for 2 reps

RDL

3×10@65%

Back Rack Forward Lunge

8×8

GHD Back Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses

Push Press w/Pause in Dip+Push Jerk w/Pause in Dip+ Split Jerk w/pause in dip

(%’s based off Push Press, pauses are 3 sec.)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

Build to 75% of your deadlift for 5 reps