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Description

This workout will work your upper body, including your shoulders and back. Grab a moderate to heavy weighted barbell to strengthen your back and improve the upright position of your posture.


Exercises

Set 1: 2 rounds
Front Rack Barbell Walk
Weights: Moderate
Front Rack Barbell Walk
20 seconds
Transition
Transition
10 seconds
Barbell Reverse Grip Row
Weights: Moderate
Barbell Reverse Grip Row
10 reps
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Transition
Transition
10 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 4 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps
Transition
Transition
20 seconds
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
8 reps
Transition
Transition
20 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Hang Cleans
Weights: Moderate
Barbell Hang Cleans
10 reps
Transition
Transition
20 seconds
Clean and Jerk
Weights: Moderate
Clean and Jerk
10 reps
Transition
Transition
20 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 4 rounds
Barbell Hang Cleans
Weights: Heavy
Barbell Hang Cleans
8 reps
Transition
Transition
20 seconds
Clean and Jerk
Weights: Heavy
Clean and Jerk
8 reps
Transition
Transition
20 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 3 rounds
Snatch
Weights: Moderate
Snatch
10 reps
Transition
Transition
20 seconds
Overhead Barbell Walk
Weights: Moderate
Overhead Barbell Walk
20 seconds
Transition
Transition
20 seconds

Set 10: 1 round
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
Reps until failure
Rest
Rest
10 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
35 seconds

Workout Discussion

14 Nov

Appears In



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