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WEIGHTLIFTING 211109 - WEDNESDAY

Warm Up

Strength Building For Weightlifting!


Stretch/ Mobility

3 Rounds

6 Hand Release Push Ups

8 Good Mornings

5 L/R Bottoms Up KB Press (LIGHT KB!)

30 Seconds Plank (Push Up Position)


A. Bench Press

Set 1: 8 Reps @ 60%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 75%

Set 4: 6 Reps @ 75%

Set 5: 6 Reps @ 75%

Set 6: 6 Reps @ 75%


B. Clean-Grip Deficit Stiff Leg Deadlifts

Set 1: 6 Reps @ 70%

Set 2: 6 Reps @ 80%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 80%

Set 5: 6 Reps @ 80%


C. Strict Press

6 Sets 6-8 Reps (build to 80%)


D. Accessory

Arms Flow


5 Rounds

(Rest 1 Minute between Round)

15 Straight Bar Bicep Curls

15 Straight Bar Tricep Extensions

10 Disc Raises (Lu Raises) see video

5 Strict Chin Ups

15 Close Grip Push Ups



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