Author: aleksrata

Sumo Dead Lift

8×8@40%

Incline Bench

8×8@40%

*add a couple of bumper plates under the ”Head” end of the bench for your incline*

Wide Stance Good Mornings

8×8@40%

DB Arnold Press

8×8

Barbell Glite Bridge

8×8

Dips

8×8

*use rings, two boxes, or a bench*

Double DB Front Raises

8×8

Push Jerk

Build to a heavy complex of Push Jerk and Split Jerk.

Once you’ve gotten heavy on the Push Jerk stop Split Jerking. I just don’t want your first Split Jerk to be a heavy one.

Split Jerk

Build to a Heavy

Barbell Row

12×3@60%

Back Squat

8×8@40%

Power Clean

8×8@40%

Chin Ups

8×8

*use bands if you have too, this is a lot of chin ups and we are still trying to work the tempo in the negative. I want these sets to be unbroken so use appropriate amount of bands. We will do this for all rig work and just like weight increases, we will decrease band tension every 3 weeks.*

Banded Leg Extensions

8×8

Barbell Row

8×8@40%

DB Step Ups

8×8

*you can go light and do 8 on each leg for a set, or go heavier and complete 8 total for a set.*

Barbell Bicep Curls

8×8

Muscle Clean

Build to a heavy single for the day

Clean

Build to a heavy single for the day

Dead Lift

12×3@60%