Wednesday, January 6th, 2010 at
5:58 pm
Heavy Day
- Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
- Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
- Back Squats – 4×5 @ 80%
- Good Mornings – 4×10 @ 70%
- Superset: Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %
Use your best contest weight for % on oly lifts and an estimated best for the rest.
Wednesday, January 6th, 2010 at
5:56 pm
Light Day
- Power Snatch – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
- Squat Snatch – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
- Deadlifts – 4×5 @ 70%
- Front Squats – 4×10 @ 55%
- Superset: Press – 4×5 @ 70% / Pull ups – 4×5 @ 70 %
Use your best contest weight for % on oly lifts and an estimated best for the rest.
Monday, January 4th, 2010 at
5:54 pm
Heavy Day
- Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
- Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
- Back Squats – 4×5 @ 80%
- Good Mornings – 4×10 @ 65%
- Superset: Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %
Use your best contest weight for % on oly lifts and an estimated best for the rest.
Sunday, January 3rd, 2010 at
5:53 pm
Light Day
- Power Snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
- Squat Snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
- Deadlifts – 4×5 @ 80%
- Front Squats – 4×10 @ 65%
- Superset: Press – 4×5 @ 80% / Pull ups – 4×5 @ 80 %
Use your best contest weight for % on Oly lifts and an estimated best for the rest.
Wednesday, December 30th, 2009 at
5:45 pm
Light Day
- Power Clean + Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
- Squat Clean + Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
- Back Squats – 4×5 @ 70%
- Good Mornings – 4×10 @ 55%
- Superset: Bench Press – 4×5 @ 70% / Chin ups – 4×5 @ 70 %
Use your best contest weight for % on oly lifts and an estimated best for the rest.
Monday, December 28th, 2009 at
5:42 pm
Heavy Day
- Power snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
- Squat snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
- Dead lifts – 4×5
- Front Squats – 4×10
- Superset: Press (4×5) / Pull ups (4×5)
Use your best contest weight for %.
