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3/19/18-3/25/18

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Monday – 3/19/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 7 x 2 @ 77.5-82.5%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)
    • Leave 2 reps in the tank
  • Chest 75-100
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 5 x 8-12
  • Bi’s 50-75
    • Barbell Reverse Curls 5 x10

Tuesday – 3/20/18

  • Rest Day

Wednesday – 3/21/18

  • Power Cleans 7 x 2 @ 77.5-82.5%
  • Clean Pulls 5 x 3
  • Shoulders 50-75Philly Press 6 x 10
  • Abs and BackDumbbell RDL’s 3-4 x 10

Thursday – 3/22/18

  • Clean 7 x 2 @ 77.5-82.5%
  • 1 ¼ Front Squats 5 x 3
  • Back 75-100 RepsBent Over Rows 4 x 8-12

    DB “Lawnmower” Rows 4 x 8-12

  • Tri’s 50-75 RepsStanding Tricep Extensions 5 x 10

Friday – 3/23/18

Rest day

Saturday – 3/24/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) x 7 @ 77.5-82.5%
  • Snatch Pulls 5 x 3
  • 5 Rounds
    • Max Incline Push-ups (30+)
    • Bear Crawl + KB Push

Sunday – 3/25/18

Rest day