Month: July 2022

Pendlay Row

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Floor Press

8×3@70%

Double DB Row

8×8

Banded Tricep Extension

8×8

DB Preacher Curls

8×8

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@70%

Muscle Clean

3×5@70%

High Hang Cling Shrugs

3×5@70% of Clean

Tall Clean

3×3@70%

Bench Press

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Sumo DeadLift

8×3@70%

Dumbbell Arnold Press

8×8

Back Rack Reverse Lunge

8×8@40% (4 reps per leg)

Dumbbell Tricep Extension

8×8

Olympic Lifting

Day 1

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@70%

Snatch Balances

3×3@70%

Zotts Press

3×3@70%

Build to a 1 rep Snatch Grip DL

**As soon as you feel yourself loosing position call it a day.**