Month: April 2022

Barbell Row

5@60%, 5@65%, 3×5@70%

Arnold Press

8×8

Wide Grip Pull Ups

8×8

Barbell Floor Press

8×8

Banded Tricep Extensions

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Hang Power Snatch

8×8@42.5%

Snatch Grip DL

5×5@70% of Snatch

Jerk Pos. Jerk

5×3@70%

**if you do not have any numbers on this, build to a 3 rep**

Pendlay Row

10×3@65%

Front Squat

3@60%, 5@65%, 3×5@70%

Good Morning

3×10@65%

Pistols

8×8

**Modify if needed**

Banded Leg Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

Snatch Grip

3 Boot Strap Squats+3 RDLs+Low Hang Muscle Snatches+3 BTN Presses+3 Snatch Balances+3 Zotts Presses

YoYo Snatch

(Lower down to Low Hang Position, Stand Fast, lower back down to Low Hang Position, Stand Fast, then do a Low Hang Snatch)

1@40%

2@50%

2@55%

3@60%

3@65%

3@70%

Low Hang Snatch Singles

2@75%

3@80%

2@85%

1@90%

Sumo Dead Lift

10×3@65%

Pin Press

3@60%, 5@65%, 3×5@70%

Banded Face Pulls

8×8

Double DB Snatch

8×8

Alt. Single Arm DB Curls

8×8(8 reps per arm for a set)

Dumbbell Tricep Extension

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex Clean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 Low Hang Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

Build to a Heavy Low Hang Clean

High Hang Clean Shrugs

5×5@70%

Shoulder Press

10×3@65%