Month: April 2022

Pendlay Row

Build to 75% and complete 5 reps

Incline Dumbbell Bench

8×8

Chin Ups

8×8

Dips ( Box, Ring, or Bench)

8×8

Banded Tricep Extensions

8×8

Reverse Grip Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Front Rack Zotts Press

5×3@70%

(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)

Hang Power Cleans

8×8@42.5%

Jerk Pos. Jerk

5×3@70%

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

Pausing Jerk Drives

5×5@70% of Jerk

Barbell Row

12x@60%

Bike Cals:

70/65

55/50

40/35

30/25

15/10

Front Squat

Build to 5 reps @ 75%

RDL

3×12@60%

Split Squat

8×8

Banded Leg 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

Jerk Balance+3 Jerk Position Presses

(%’s based off of Jerk Balance)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

12×3@60%

Pin Press

Build to 75% for a 5 rep

Single Arm DB Row

8×8

Dumbbell Shoulder Press

8×8

Barbell Curls

8×8

Banded 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

YoYo Clean

(Lower down to the Low Hang Position, stand fast, lower back down to low hang, stand fast, then do a Low Hang Clean.)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Hang Clean Singles

2@75%

3@80%

2@85%

1@90%

Pin Press

12×3@60%