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

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