On Sunday nights, your upcoming week should be planned – focused around your work, family, and of course workouts.
I like starting strong on Mondays, and unlike many friends who dedicate Mondays as International chest day, today I started with power and regular cleans.
I am slowly building up my explosive power to what it once was, so I started with cleans, followed by overhead presses, and then assistance work with pulldowns, and one arm kettlebell presses. At this stage, my first two lifts almost mirrored each other in weight
The progression looked like this:
Cleans: 3 sets x 5 reps @ 100 lbs, 3 sets x 5 @ 135 lbs 3 sets x 3 @155
OH Press: 3 sets x 5 reps @ 95 lbs, 3 sets x 5 @ 145, 1 set x max reps @ 160
Get strong and get moving.