Author: alicjarat22

Close Grip Bench Press

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

Reverse Grip Barbell Row

8×3@70%

Double Dumbbell Shoulder Press

8×8

Barbell Curl

8×8

Dumbbell Tricep Ext

8×8

Olympic Lifting

Dynamic Warm Up

8 Walking Lunges+8 Side Lunges+8 Worlds Greatest+8 Inch Worms+8 Pike Pos. Push Ups

10 min. Assault Bike ride at a casual pace

Barbell Warm Up

5 Boot Strap Squats+5 RDL’s+5 DL’s+5 Barbell Rows+5 Muscle Snatches+5 Muscle Cleans+5 Shoulder Press+5 Push Presses+5 Front Squats

Snatch Complex

1 Power Snatch+1 Hang Squat Snatch

5@70%

Clean Complex

1 Power Clean+1 Hang Squat Clean+1 Jerk

5@70%

Single Arm DB Row

8×8

Shoulder Press

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

Back Squat

8×3@70%

RDL

8×3@70%

Body weight split squats

8×8 (4reps/leg for a set)

Reverse Hypers

5×10

Day 3

Olympic Lifting

3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses

Jerk

10×3@70%

Dead Stop Jerk Drives

3×3@70%

Push Press

3×3@70%

Jerk Balance

3×3@70%

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%