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Strength & Conditioning: Sally Moss, Week 4, Day 1

The goal of this program is to increase whole-body strength and power, as measured by 1RM in deadlift, power clean, and bench press.

Written by Sally Moss Last updated on February 10, 2014

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

About Sally Moss

Sally Moss is the most influential female strength coach in the United Kingdom, with a global reputation as a champion of women’s lifting. In 2012, she was named one of the 10 Most Influential Women in the Strength and Conditioning World and one of the Top 100 Most Influential Personal Trainers.

Sally is a certified weightlifting coach via GWL (Greenwood Weightlifting) and BWL (British Weightlifting). She is a competitive weightlifter and powerlifter. In 2012, she won bronze at the British Weightlifting Championship and in 2009, she took silver in the World Drug Free Powerlifting Championships.

Sally’s mission is to make strength training simple for everyone.

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