Month: May 2022

Back Rack Forward Lunge

8×3@70%

Dumbbell Arnold Press

8×8

Banded Leg Extension

8×8

Double Dumbbell Complex

1 rep=DDB Shoulder Raise+DDB Side Delt Raise

8×8

Reverse Hypers

5×10

Olympic Lifting

3 Empty Barbell Complex

3 Bootstrap Squats+3 RDLs+3 Hang Muscle Cleans+3 Shoulder Presses+3 Full Grip Front Squats

Build to a moderate Complex of:

1 Muscle Clean+Front Squat

-I only want 10 complexes done here. So plan your jumps out accordingly.-

**Build to roughly 70~80% of your muscle Clean, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**

Power Clean

5×3@60%

3×3@65%

Squat Clean

5×2@70%

3×2@75%

Good Morning

3×8@70%

Pin Press

8×3@70%

Banded Leg Curls

8×8

Incline Dumbbell Press

8×8

Reverse Hypers

5×10

Single Dumbbell Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complex

3 Bootstrap Squats+3 RDLs+3 Hang Muscle Snatches+3 BTN Wide Grip Shoulder Presses+3 OHS

Build to a moderate Complex of:

1 Muscle Snatch+OHS

-I only want 10 complexes done here. So plan your jumps out accordingly.-

**Build to roughly 70~80% of your muscle snatch, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**

Power Snatch

5×3@60%

3×3@65%

Squat Snatch

5×2@70%

3×2@75%