Month: June 2022

Barbell Row

5@45, 5@50, 5@55%, 5@60%, 5@65%

Close Grip Bench Press

10×3@65%

Reverse Grip Barbell Row

8×8

Barbell Tricep Extension

8×8

Barbell Curls

8×8

OlympicLifting

Olympic Lifting

3 Empty Barbell Complexes

3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

Clean (Power or Squat)

10×3@65%

Tall Clean

Build to a 3 rep Tall Clean

**You only have 5 sets to find 3 reps**

High Hang Cling Shrugs

3×5@65% of Clean

Front Rack Zotts Press

3×3@65% or lighter

Shoulder Press

5@45, 5@50, 5@55%, 5@60%, 5@65%

DeadLift

10×3@65%

Dumbbell Bench Press

8×8

Barbell Box Step Ups

8×8

Dumbbell Tricep Extension

8×8

OlympicLifting

3 Empty Barbell Complexes

3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch (Power or Squat)

10×3@65%

Snatch Balances

Build to a 1 rep in 5 lifts

Zotts Press

5×3@65%

Deficit Snatch Grip DL

3×5@65%