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 @ 84% (2 Power cleans + 2 Push jerks)
B) Deadlifts
15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%
C) Accessory:
Banded strict CTB pull-ups, 6 x 10
Seated 1-arm shoulder press, 4 x 12
Reverse hyper, 4 x 15
3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold
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