Author: aleksrata

Banded Leg Extension

8×8

Banded Leg Extension

8×8

RDL’s

10×3@65%

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances

Build to a moderate complex of:

1 Muscle Snatch+1 Hang Power Snatch+1 High Hang Squat Snatch

Build to a moderate complex of:

1 Muscle Clean+1 Hang Power Clean+1 High Hang Squat Clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 3

10 Barbell Bent Over Rows

10 Push Ups

EMOM x 3

10 Barbell Strict Press

10 Push Ups

EMOM x 3

10 Barbell Bicep Curls

10 Push Ups

Pin Press

8×8@45%

Rack Pull

8×8@45%

Dumbbell Fly

8×8

3 Rounds

2 minutes rest between sets

50 body weight lunges

20 empty barbell RDL’s

8 Round TABTA

Complete as many DB Shoulder Presses in 20 seconds, rest for 10 seconds with DumbBells at the Shoulder, repeat for 8 minutes

OLYMPIC LIFTING

Day 4

Seated BTN Snatch Grip Press

(Zotts Press Work)

*Build to a 3 rep in 12 minutes or less*

**stack plates to a height where you would be at in the bottom of the squat and perform your presses from there.**

***If you are able to Zotts Press, perform 3×2@80% of your Zotts***

Clean Grip Barbell Shrugs

5×5@80%

Push Jerk Balance

3×2@80%

Split Jerk Balance

3×2@80%

Dumbbell Row

8×5

Dumbbell Pull Over

8×5

Barbell Curl

8×5