Monday, May 15, 2017

Strength and Power Cycle 4 Week 3




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 

Day 4

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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