Competitors, Week of 4/27/2015

Monday:
5×3 Bench Press @ 50% of 1RM + Red Bands from bottom

Crossover Symmetry – 15 minutes

Tuesday:
5×3 Push Press (80% of 1RM)

Snatch Grip Deadlift: 5×2, Pause after each pull 3 seconds, end at least 110% of 1RM snatch)

Wednesday:
With a running clock, every minute perform 1 lift and add 10#
Start with an empty barbell and snatch for as long as possible

Once you cannot snatch the weight, clean for as long as possible

Once you cannot clean the weight, deadlift for as long as possible.

Friday:
Squat Clean:
2×2 @ 55% of 1RM
3×2 @ 60% of 1RM
3×1 @ 65% of 1RM
1×1 @ 70% of 1RM

Saturday:
Squat Snatch:
2×2 @ 55% of 1RM
3×2 @ 60% of 1RM
3×1 @ 65% of 1RM
1×1 @ 70% of 1RM

7×2 Box Squat w/ safety squat bar @ 65% of 1RM + red bands

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s