Workout Plans
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Day 9

Equipment Yes
Mobility: Hamstrings/Anterior Hips. Flexibility: Shoulders/Ant. Hips

Exercise 1A

4 sets
10 reps
-- rest
*Single-leg shoulder bridge.

Exercise 2A

Lying Leg Raise How to
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4 sets
10 reps
-- rest

Exercise 3A

Barbell Bentover Row You'll need: Barbell How to
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4 sets
10 reps
-- rest

Exercise 4A

Overhead Barbell Squat You'll need: Barbell How to
Overhead Barbell Squat thumbnail
4 sets
10 reps
-- rest

Exercise B

Overhead Barbell Squat You'll need: Barbell How to
Overhead Barbell Squat thumbnail
5 sets
8,6,4,2,2 reps
2 min rest
*Increase weight each set.

Exercise C

Power Snatch
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5 sets
8,6,4,2,2 reps
2 min rest
Increase weight each set.

Exercise 1D

Single-Arm Dumbbell Snatch You'll need: Dumbbells How to
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3 sets
20 reps
1 min rest
(50/25)

Exercise 2D

3 sets
5 reps
1 min rest
*Single-arm overhead dumbbell squat, left.

Exercise 3D

3 sets
5 reps
1 min rest
*Single-arm overhead dumbbell squat, right.
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