Author: alicjarat22

Barbell Row

4@55%, 4@60%, 4@65%, 4@70%, 4@75%

Close Grip Bench Press

12×3@60%

Reverse Grip Row

8×8

Dumbbell Rolling Tricep Extension

8×8

Barbell Curls

8×8

Day 2

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@75%

1/4 Front Squats

3×3@75% of Clean

Tall Clean

3×3@75%

Front Rack Zotts Press

3×3@75% or lighter

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