S&P Week - Fill out this form to get your week's program pre-calculated for you
Day 1
5x2 Clean & Jerk 85% - rest 60-80
Press: 75%x5, 85%x3, 95%x1+
Close Grip Bench: 65%x5, 75%x5, 85%x5
Lats, Upper Back, Triceps, Biceps
Day 2
5x2 Hang Snatch + 1 OHS + 1 Snatch Balance + 1 OHS 65% (of 1RM Snatch) - rest 75
Squat: 75%x5, 85%x3, 95%x1+
SLDL: 65%x5, 75%x5, 85%x5
Hamstrings, Low Back, Abs
Day 3
3x1 Snatch 80% - rest 60
3x1 Clean & Jerk 80% - rest 60
Bench Press: 75%x5, 85%x3, 95%x1+
Lats, Upper Back, Triceps, Biceps
5x1 Power Clean + Push Jerk 70% - rest 75
Deadlift: 75%x5, 85%x3, 95%x1+
Front Squat: 65%x5, 75%x5, 85%x5
Hamstrings, Low Back, Abs
Warm-up
row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips
Strength
squat 5-3-2-3x2
Accessory/Skill
2 pull-ups + 2 dips between strength sets
Group Workout
10x1 Hang Snatch + 1 OHS + 1 Snatch Balance + 1 OHS 65% (of Snatch)
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