Thursday – Day 32
- Power Clean – 75%x 5×1
- Power Jerk – 75%x 5×1
3 Sets:
10 Back Extensions
10 Sit Ups
10 Glute Bridges
2017 09 25
Wednesday – Day 31
- Clean – 75%x 5x1OTM
- Clean Pull – 85% 3×3
- Pause Back Squat – 65% 3×2
2017 09 25
Tuesday – Day 30
- Jerk – 75%x 5×1 OTM
- Push Press – 70%x3x3
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side
2017 09 25
2017 09 25
Saturday – Day 27
- Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
- Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 90%x1
- Front Squat – 80%x3, 80% x 3 x 2sets
- Good Morning – 3×5
*You may take the weight up on bold numbers if you are feeling good
2017 09 18
Thursday – Day 25
- Power Clean – 70%x3, 75%x3x4sets
- Power Jerk – 70%x3, 75%x3x4sets
- SLDL – 3×5
*You may take the weight up on bold numbers if you are feeling good
3 Sets:
10 Back Extensions
15 Sit Ups
10 Bird Dogs /side
2017 09 18
Wednesday – Day 24
- Clean – 75% x 5×1 OTM, 80% x 5×1 OTM, 85% 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 – 90%x3x3
- Clean Segment Deadlift (knee) + Floating Clean Deadlift – 85% x (3+1) x 3
- Pause Back Squat – 68%x3x3
2017 09 18
Tuesday – Day 23
- Jerk 75% x 5×1 OTM, 80% x 5×1 OTM, 85% 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 – 70%x5, 75%x5x4 sets
- Back Squat Jump – 25%x3x3
*You may take the weight up on bold numbers if you are feeling good
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Glute Bridges
2017 09 18
Monday – Day 22
- Snatch – 75% x 5×1 OTM, 80% x 5×1 OTM, 85% 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 – 90%x3x3
- Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 85% x (3+1) x 3sets
- Back Squat (5 sec eccentric on rep 1) – 75%x5, 75%x5x2 sets
*You may take the weight up on bold numbers if you are feeling good
2017 09 18
- Saturday – Day 20
- ● Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
- ● Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1, 85%x1
- ● Front Squat – 75%x3, 80%x3 for 2sets
- ● Good Morning – 3×5
*You may take the weight up on bold numbers if you are feeling good
2017 09 11