Month: May 2022

Back Squat

10×3@65%

Back Rack Forward Lunge

8×8 (8 reps per leg)

RDL

3×10@65%

Banded Leg Curls

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Thrusters+3 Push Presses+3 Jerk Balances

2 Push Presses+1 Jerk

1@40%

1@45%

1@50%

2@55%

3@60%

3@65%

3@70%

Jerk Singles

2@75%

2@80%

2@85%

2@90%

Barbell Row

3@65%, 3@70%, 4@75%, 2×3@80%

Bench Press

10×3@65%

Single Arm Dumbbell Row

8×8 (8 reps/arm)

Dumbbell Arnold Press

8×8

Banded Tricep Extension

8×8

Alternating Dumbbell Curls

8×8 (8 reps per arm)

OLYMPIC LIFTING

3 Empty Barbell Complex Clean Grip

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

Build to a 3 rep Clean

Front Rack Zotts Press

5×2@80% or Lighter

High Hang Clean Shrugs

5×3@80% of Clean

Hang Power Cleam

8×8@40%

DL

10×3@65%

Split Squats

8×8

Good Morning

3×10@65%

Banded Leg Extension

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complex

3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch

1×2@40%

1×2@50%

5×3@60%

1×2@65%

5×3@70%

1×2@75%

1×2@80%

5×2@85%