Suggested Warm-Up
4 Minutes of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 10 minutes
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 15 reps @ 50-55% of 1-RM Back Squat
The goal of this is purely to get some bloodflow going and to continue to get into good weightlifting shape.
C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps @ 70-75%
D.
Three sets of:
Bulgarian Split Squat x 5 reps each leg
Strict Pull-ups x 10 reps
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds