Warm Up:
- Empty Barbell Complex
- Dynamic Stretching
Strength Training:
Hang Power Snatch:
- Muscle Snatch/Power Snatch/Hang Power Snatch: 95x 3/3/3, 135x 2/2/2, 160x 1/1/1
- Hang Power Snatch: 177.5x 2, 2, 2, 2, 2- (5x3 at this weight next week)
Back Squat:
- Warm Ups: 140x6, 230x4, 320x2
- Work Sets: 395x4 (Rep PR), 335x6, 275x8 (Try for 5, 7, and 9 at these weights next week)
Bench Press:
- Warm Ups: 50x10, 100x8, 140x6, 190x4, 230x2 (extra sets due to shoulder issues)
- Work Sets: 280x5, 240x7, 200x9 (go up 5 lbs on all sets next week)
Weighted Chin Ups:
- Warm Ups: 0x6, 25x4, 50x2
- Work Sets: 55x5, 40x7, 20x9 (go up 5 lbs on all sets next week)
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