The Factory Strength and Conditioning – Strength & Conditioning
Muscle Clean
2×5 @ 55%
2×3 @ 65%
2×1 @ 70-75%
Power Clean and Jerk (Waves )
1 @ 78,83,92,95%
1 @ 83,92,95,95+
1 @ 92,95,1RM,1RM
Bent Over Row
5×5 @ 60/40
*touch the ground every rep
Bicep Curls (4×12)
Alternating with DBs
Heavy, no swinging
Shrugs (4×12)
Use two DBs
Get as heavy as possible.
No rotation, up and down
