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thegmenxlii > Workouts > Olympic Day

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Olympic Day

Description:: I do this 3 times a week and its really great for explosion
Type of Workout:: Muscular Strength
Days in Workout:: 1

Monday

Monday

Targeted Muscle Group: Legs, shoulders, back, arms, D all of the above...

Exercise	Sets	Reps	Weight
Hang Cleans Start from thighs and really explode through the motion. Shrug/upright row the bar as high as you can and flick your wrists and catch it, then repeat. be sure to use your legs, stomp into it.	5	12	135 (12) 155 (10) 175 (8) 185 (6) 205 (4)
Straight Leg Dead Lifts Keep legs mostly straight slight bend in the knee. back straight and explode up and lock out then repeat. (use wraps when possible)	5	12	225 (12) 285 (10) 305 (8) 325 (6) 350 (4)
Upright Rows grasp the bar and raise it parallel to your body as close to your chin as possible. Helps for explosion on the cleans	4	12	135 (12) 155 (10) 175 (8) 185 (6) 205 (4)

Date Posted: 02/15/2011

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Comments

llulko: awesome numbers!!

02/24/2011

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