EDITOR'S NOTE: These workouts are designed by competitive weightlifter, powerlifter, and strength coach Sally Moss. Sally's goal is to make strength training simple for everyone, and these workouts accomplish that mission. You can learn more about Sally at her website, Strength Ambassadors.

 

Week 3, Day 3

 

A. Power clean drills: 3 sets x 5 reps

 

Breaking Muscle Shop

B. Power clean: 4 sets x 2 reps

Rest 1-2 mins

 

C. Wide grip deadlift: 5 sets x 3 reps

Rest 2-3 mins

 

D1. Barbell hip thruster: 3 sets x 6 reps

Superset with:

D2. Dips : 3 sets x 6 reps

Rest 2-3 mins

 

E1. Facepulls with external rotation: 3 sets x 8 reps

Superset with:

E2. Bulgarian split squats: 3 sets x 8 reps

Rest 2 mins
 

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