Tuesday- October 3rd, 2017- Week Two- Day Two

1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Strict Press+Close Grip OHS (2+2+2+2)x 3-4 sets. *This should be light! Focus in on technique and hit PERFECT positions.

2. 2 POS Clean (high hang + floor): 5 sets. Move up in weight each set. Donโ€™t start counting sets until you got to 65%.

3. Strict Press+Push Press: 2x (3+3), 2x (2+4), 2x (1+5)

4. Clean Pulls: 3×3 with 90% of your best clean and jerk. Use Straps.

5. 3 sets:

Chinese Planks: 60 seconds.

Barbell Curls: 15 reps (stretch biceps after each set)

16 Responses to “Tuesday- October 3rd, 2017- Week Two- Day Two”

  1. Jennifer Yundt

    Worked up to 37 kgs for the final press, push press set. Felt hella strong. Then couldn’t get more than 10 barbell curls. With an empty bar.

    Thank you for this emotional roller coaster of a training session.

  2. Brad

    Love the program! I was just curious to know the benefits of curls when it comes to olympic lifting?

    • Sage Burgener

      Hi Brad!! I like to program curls to help strengthen the smaller muscles in the arms that will, in turn, help strengthen the bigger muscles for our overhead position.

  3. Vivian

    Just making sure Iโ€™m reading right: itโ€™s (reps)X(sets), right?

    I would assume the ones that are written like the strict press and push press above are (sets)X(reps), though, right?

    Thank you! Iโ€™m loving the programming! About to finish this one up while kiddos are napping๐Ÿ˜๐Ÿ‘๐Ÿป


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