![]() |
Source: Rob Macklem's Flickr |
A.M.
Push Ups
3 Sets of 5 Reps
Box Jumps
3 Sets of 5 Reps
Muscle Snatch
1 Set of 6 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 65%
Power Clean + Push Press
2 Sets of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 65%
Back Squat
1 Set of 5 Reps @ 60%
1 Set of 10 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 7 Reps @ 80%
Clean Pull (Video)
1 Set of 5 Reps @ 70%
2 Sets of 5 Reps @ 80%
2 Sets of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
P.M.
Mid Grip Snatch
1 Set of 3 Reps @ 60%
4 Sets of 2 Reps @ 70%
Push Jerk
1 Set of 3 Reps @ 60%
4 Sets of 2 Reps @ 70%
Auxiliary Work
Press
4 Sets of 10 Reps
Hyperextensions
4 Sets of 10 Reps
Abs
3 Sets of 25 Reps
Tough day! Coach, what is the reasoning behind the mid grip snatch?
ReplyDeleteIt is to help with getting extension at the top.
ReplyDelete