Reyes Strength
Olympic Lifting, Strength & ConditioningA 12 WEEK CLEAN PROGRESSION (AND SOME JUICY PUMPS)
WHETHER YOU ARE NEW TO OLYMPIC LIFTS OR LOOKING FOR A REFRESHER, THIS IS A GREAT WAY TO WORK THE CLEAN BACK INTO YOUR TRAINING.
WORKING THE TOP DOWN APPROACH AND MASTERING VARIOUS POSITIONS THROUGHOUT THE PROGRESSION WILL HAVE YOU READY TO SMASH A PR AT THE END OF THIS 12 WEEK CYCLE.
1 sessions per week
Must use App app to view and log training
Program Training
A
CLEAN PULL FROM THE HIP
2 x 5 @ 95 lb
B
MUSCLE CLEAN FROM THE HIP
2 x 5 @ 95 lb
C
HIP POWER CLEAN
5 x 3
D
Front Squat
5 x 5
E1
Romanian Deadlift (RDL)
3 x 5
E2
KB swings
3 x 10
A
CLEAN PULL FROM THE HIP
2 x 5 @ 95 lb
B
MUSCLE CLEAN FROM THE HIP
2 x 5 @ 95 lb
C1
Bench Press
5 x 5 @ 70 %
C2
Rear Delt Flyes
3 x 15
D1
Shoulder Press
3 x 8
D2
Pull-Up
3 x 8
E1
1-Arm DB Row
3 x 10
E2
DIPS
3 x 10
F1
DB Lateral Raise
3 x 12
F2
Barbell Bicep Curl
3 x 12
A
HIP POWER CLEAN
10 x 3 @ 45 lb
A
CLEAN PULL FROM THE HIP
2 x 5 @ 95 lb
B
MUSCLE CLEAN FROM THE HIP
2 x 5 @ 95 lb
C
HIP POWER CLEAN
5 x 3
D
Back Squat
5 x 5 @ 70 %
E
Clean Grip Deadlift
3 x 5
F
Hip Thrust
3 x 8
A
CLEAN PULL FROM THE HIP
2 x 5 @ 95 lb
B
MUSCLE CLEAN FROM THE HIP
2 x 5 @ 95 lb
C1
Incline Bench Press
5 x 5 @ 70 %
C2
Rear Delt Flyes
3 x 15
D1
Close Grip Bench Press
3 x 8
D2
Pendlay Row
3 x 8
E1
Lat Pull Downs
3 x 10
E2
EZ Bar Skull Crusher
3 x 10
F1
Lu Raise
3 x 12
F2
DB Bicep Curls
3 x 12
