Starting a weightlifting programming twice a week (Wed/Sat)
4x1 1 High Hang Snatch + 2 OHS @60% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 100kg
4x3 Front Squat, 3 sec pause at bottom, @75% 1RM Front Squat, add 10 or 5kg each week if working sets are above/below 120kg
4x1 1 High Hang Snatch + 2 OHS @60% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 100kg
120lb/55kg
4x3 Front Squat, 3 sec pause at bottom, @75% 1RM Front Squat, add 10 or 5kg each week if working sets are above/below 120kg
242lb/110kg - these were hard
4x1 1 Push Jerk + 1 Split Jerk @70% of 1RM Jerk, add 5 or 2.5kg each week if working sets are above/below 110kg
183lb/83kg
Superset: 2x8 per leg Single Leg RDL - 110lb/50kg
183lb/83kg
Superset: 2x8 per leg Single Leg RDL - 110lb/50kg
2x10 Back Extension - 70lb/32kg, 95lb
Finished with light cardio
15 rounds:
1:00 row
1:00 rest
1:00 ad
1:00 rest
1:00 row
1:00 rest
1:00 ad
1:00 rest
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