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Strength & Conditioning: Sally Moss, Week 4, Day 2

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 Last updated on Nov 22, 2021

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 2

A. Power clean drills: 3 sets x 5 reps

B. Power clean: 4 sets x 2 reps

Rest 1-2 mins

C. Normal grip deadlift @ 75% max: 4 sets x 2 reps

Rest 2-3 mins

D. Push ups: 3 sets of 5 reps

Rest 2 mins

E1 Facepulls with external rotation: 2 sets x 8 reps

Rest 1-2 mins

E2 Abs: 2 sets x 8 reps

Rest 1-2 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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