Thursday – Day 46
- Power Clean – 80%x2x2, 85%x3x2
- Power Jerk – 80%x2x2, 85%x3x2
- SLDL – 3×5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges
2017 10 09
Wednesday – Day 45
- Clean – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull – 95%x3x3
- Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 90% x (2+1+1) x 3
- Pause Back Squat – 70%x2, 73%x2, 70%x2
2017 10 09
Tuesday – Day 44
- Jerk – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Push Press – 80%x2x3, 83%x3x3
- Back Squat Jump – 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side
2017 10 09
Monday – Day 43
- Snatch – 80% x 5×1 OTM, 85% x 5×1 OTM, 90% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Snatch Pull – 95%x3x3
- Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 90% x (2+1+1) x 3
- Back Squat – 80%x3, 85%x3x 2 sets
2017 10 09
Saturday – Day 41
● Snatch – HS
● Clean & Jerk – HS
● Front Squat – 85% 3×2
● Good Morning – 3×5
2017 10 02
. Thursday – Day 39
● Power Clean – 80% 5×2
● Power Jerk – 80% 5×2
● SLDL – 3×5
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side
2017 10 02
. Wednesday – Day 38
● Clean-78%,83%,88% 5×1 OTM-If after these15sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
● Clean Pull – 90%x3, 95%x3x2
● Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2
● Pause Back Squat – 70% 3×2
2017 10 02
. Tuesday – Day 37
● Jerk78%,83%,88% 5×1 OTM-If after these15sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
● Push Press – 80% 5×3
● Back Squat Jump – 25%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges
2017 10 02
Monday – Day 36
● Snatch-78%, 83%, 88% 5×1 OTM-If after these 15sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
● Snatch Pull – 90%x3, 95%x3x2
● Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2
● Back Squat – 80%x3x3
2017 10 02
Saturday – Day 34
- Snatch – 70%x1, 75%x1, 80%x 4×1
- Clean & Jerk – 70%x1, 75%x1, 80%x 4×1
- Front Squat – 75%x2, 80%x2x2
2017 09 25