Author: aleksrata

Box Squat

8×8@45%

Close Grip Bench

8×8@45%

Reverse Hypers

3×10-15 reps

DB Bench to Failure

10 Reps w/heavy DB

Lighter DB’s till Failure

*3 sets with 2 minutes between sets*

1 set

100 Barbell Glute Bridges

100 Banded Leg Curls

**no rest between movements go straight into the leg curls**

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Jerk Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Dead Lift

12×3@60%

Single Arm Dumbbell Row

8×8

RDL

8×8@45%

Banded High Pulls

8×8

3 complexes

20 Russian KB Swings

20 Weighted Side Bends Right Side

20 Weighted Side Bends Left Side

Barbell Row and Hammer Curl Comp x 3

10 Barbell Rows (40%)

50 Banded Hammer Curls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Power Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Clean Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Bench Press

12×3@60%

Tempo DL (5 sec. up-5 sec. down)

5×3@50%

Arnold Press

8×8

Split Leg Good Mornings

8×8@45% (sets each leg)

Plate Raise Finisher x3

30 reps from thigh to eye level

30 reps from eye level to overhead

30 reps from thigh to overhead

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 Snatch Balances

Power Snatch+Hang Squat Snatch

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Snatch Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Front Squat

12×3@60%