Friday
Off
Off
Thursday
Wednesday Tuesday
Week 4 Monday • Front squat - 70% x 6 x 10 • Stiff-legged deadlift + shrug - 5 x 5 • Push press - 3 x 5 • HLR - 3 x 10 • Back extensions - 3 x 15 Saturday • Front squat - 70% x 2 x 3 • Snatch - work up to heavy single • Clean & jerk - work up to heavy, heavy x clean only x 2 • GHR - 4 x 7 • Standing plate twist - 3 x 10/side • Jack knife - 3 x 15 Friday • Back squat - 60% x 2 x 3 • Bent row - 3 x 5 • DB curl - 3 x 10 • Ab wheel - 3 x 10 • Neck Thursday
Wednesday
Tuesday
*** slowly work your way up in weight, but stay fast, no misses |
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November 2011
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