Week of 8/6 week 8


I apologize for the delay in posting. Hopefully you were able to train well. I have been in Russia the past few weeks. I will begin with week 8 for continuity.

Monday

Clean & jerk 5×2 85-90%

Clean pull off platform 90-100% 3×3

Clean pull 100-115% 3×2

Push Press 5 rep max, -5-10kg 2×5

Barbell overhead tricep extension 3×15

Tuesday

Back Squat 5 rep max, -5-10kg 2×5

Back squat with 3 second pause at bottom 75-90% 5×1

Leg extension 3×10

Rounded back deadlift moderate to heavy 4×6

Unsupported Dumbbell Row 3×15-20

Wednesday

Muscle snatch 3×2

Snatch 7×2 80-90%

Snatch pull off platform 90-100% 3×3

Snatch pull 100-115% 3×2

Snatch grip push press 5 rep max, -5-10kg 2×5

Hyperextension 3×10 with weight behind the head

Friday

Jerk 3×2 85-90%

Front Squat 5 rep max, -5-10kg 2×5

Front squat with 3 second pause at bottom 75-90% 5×1

RDL 4×6 heavy

Dips 5×5 with weight if possible

Saturday

Power snatch 3 rep max, -5-10kg 3×3

Power clean and jerk 3 rep max, -5-10kg 2×3

Clean pull off block 5×2 120-140%

Military press max -5-10kg 3×2

Good morning 3×10

Leg raise 3×20


26 views0 comments

Character: Give your all.  When you fall, get back up.

© 2013 by Willitwillit.com. All rights reserved