Winter arc prep

**Winter Arc Prep** is a dynamic 2-week program designed to elevate your strength and conditioning through a rigorous 12-day training schedule. Each session focuses on Olympic lifts and compound movements, ensuring you build power and muscle across all major muscle groups. With exercises like the Power Clean, High Bar Squat, and Overhead Press, you'll engage your entire body while honing your technique. Get ready to push your limits and achieve peak performance this winter!

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Week 1

Week 2

Muscle Snatch

Overhead Press (Barbell)

High Bar Squat (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Power Clean

Bench Press (Barbell)

Chest Supported Row (Machine)

Hammer Curl

Alternating Dumbbell Curl

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Power Snatch

Standing Behind Neck Shoulder Press (Barbell)

Pull-Up (Bodyweight)

Barbell Row

Clean (Barbell)

Front Squat (Barbell)

Deadlift (Barbell)

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