07112022

Shoulder Press

4@55%, 4@60%, 4@65%, 4@70%

RDL

3×12@60%

Single Arm Double KB Press

8×8

(While you are pressing with 1 arm keep the other KB in the front rack Pos.)

Double DB Box Step Ups

8×8@40% (8 reps per leg)

Banded Tricep Extension

8×8

Olympic Lifting

Day 1 accessory

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@75%

Tempo Snatch Grip Snatch Pulls

3×3@75% of Snatch

Snatch Grip DL

5×3@75% of 1 RM Snatch Grip DL

Muscle Snatch

3×3@75% of Muscle Snatch