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 4, Day 1
A. Power clean drills: 3 sets x 5 reps
B. Power clean: 6 sets x 2 reps
Rest 1-2 mins
C. Front squat: 4 sets x 2 reps
Rest 2-3 mins
D. Bench press: 5 sets x 2 reps
Rest 2-3 mins
E. Pull up: 4 sets x 4 reps
Rest as needed (pause for 1 sec at top, 4 secs down)
F1. Barbell hip thruster: 3 sets x 5 reps
Superset with:
F2. Barbell overhead press: 3 sets x 3 reps
Rest 2 mins