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 @… Continue Reading
Category Archives: Workout of the Day
Workout of the Day: Wednesday
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%… Continue Reading
Workout of the Day: Monday
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 %.
Workout of the Day: Friday
Just ’cause it’s Christmas day don’t mean you don’t have to workout! Medium 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 Good Mornings –… Continue Reading
Workout of the Day: Wednesday
Light day Power Snatch – 4×2 @ 60%; 4×2 @ 65% (only 60 sec rest between sets) Squat Snatch – 4×2 @70% ; 4×2 @ 75% (only 60 sec rest between sets) Snatch Grip Deadlifts – 4×5 Front Squats 4×3 Superset: Press (4×5) / Pull ups (4×5) Use your best contest weight for %.
Workout of the Day: Monday
Monday Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets) Squat Clean and Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets) Back Squats – 4×5 Good Mornings – 4×10 Superset: Bench Press (4×5) / Chin ups (4×5) Use your best contest… Continue Reading
Workout of the Day: Friday
Wednesday 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 Front Squats 4×3 Superset: Press (4×5) / Pull ups (4×5) Use your best contest weight for %.
Workout of the Day: Wednesday
Wednesday Power Clean and Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets) Squat Clean and Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets) Back Squats – 4×5 Good Mornings - 4×10 Superset: Bench Press (4×5) / Chin ups (4×5) Use your best contest… Continue Reading
Workout of the Day: Monday
Monday 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 Front Squats 4×3 Superset: Press (4×5) / Pull ups (4×5) Use your best contest weight for %.
Workout of the Day: Friday
Friday Clean and Jerk: 4×3 Snatch Pulls: 4×3 Back Squats: 4×3 Superset: Chin Ups: 3×10 Box Jumps: 3×7 Superset: Dips: 3×10 Barbell Curls: 3×10 Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.