Week 6:
Day 1:
Paused front squat: 4x2 @ 86% (No belt, 2sec pause)
Strict (shoulder) press: 5x3 @ 86%
Good mornings: 3x10 w/ medium weight
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA
Dumbbell bench press: 4x10 w/ heavy weight
Day 2:
Power snatch + 2 overhead squats: 4 sets w/ heavy weight
Clean and jerk: 4x2 @ 86%
Pendlay Rows: 4x15 w/ medium weight (use straps)
- keep a flat back, and don't use momentum
- https://www.youtube.com/watch?v=RO4x6TlDQvA
Snatch high pulls: 3x6 w/ 100% of snatch weight
- Maintain the same bar path and pull that you'd use in a snatch.
- NO early arm bend
- https://www.youtube.com/watch?v=uVivCM-LdU8 (1st lift in video)
Day 3:
Split jerk: 4x2 @ 86%
Dumbbell chest flyes: 4x15 w/ medium weight
- https://www.youtube.com/watch?v=VbY1ZpSy17I
Car push + sled pull: 3 sets,
- push car 80m, immediately pull weighted sled 80m
- Pull sled by facing sled and running backwards
- move faster than last time
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