Basic strength

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Two week routine with emphasis on basic strength. All exercises are done with 3 sets of 5 across. Back extension and plank are added to provide core strength when doing the more challenging exercises, such as the clean, the squat, and the press, which form the basis of the routine. The workout aims for linear progression on most exercises and assumes that the athlete recovery cycle can be completed before the next training day (~24-48h).
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Day 1

2-3 min recovery between sets.
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Wednesday 1

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Friday 1

Clean and jerk should be just clean.
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Monday 2

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Wednesday 2

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Friday 2

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