Back Extensions

3 x 8-10 @ 10-30kg

Warm Up Complex: Pull from hang + Hang Clean + Squat Jerk

5 x (2+1+1) @ 50% Clean & Jerk 1RM

Clean & Jerk

Warm up to today's 1RM

Clean Pull

5 x 3 @ 90% today's 1RM

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Back Squat

4x9 @ 70% 1RM

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Glute Ham Raises

4 x 8-10

This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format.

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Should you wish to recieve your very own training programme and/or coaching, please research the services we can provide you and book your slot with one of our coaches by completing the relevant consultation forms.