BBC Weightlifting - Cleans & bodybuilding Workout
A) Build up to a heavy set of 3 cleans (full, squat cleans) that move well.
- no ”TNG”, no letting go of the barbell
- 2 sets with the same weight before adding more weight to the barbell.
B) Front squat 4 sets of 6 @ 60%
- Use 90% of 1RM front squat to calculate the weights.
C)
Bent over row 4 sets of 8 - moderate
Seated DB press 4 sets of 8+8 - moderate
1-arm plank 4 sets of 10-30 seconds/arm
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