BBC Weightlifting - Friday session Workout
Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills
5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)
B) Deadlifts
15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%
C) Accessory:
Banded strict CTB pull-ups, 5 x 12
Diamond push-ups, 4 x 12
3 x 15 Weighted back extension on GHD
3x
30 Russian twists
20 Slow knee tucks
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