Wednesday: 121017 (4-6)

Posted: October 8, 2012 in Uncategorized

WEEK 4: Day: 6

Optional Olympic Weightlifting:
EMOM 6: 3-Position Snatches (floor, knee, hang): 6×1 (#)

DE Lower Body:
Speed Squats (with minibands): 10×2 (#) (55% of 1RM)

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Comments
  1. Paulo Santos says:

    WEEK 4: Day: 6

    Optional Olympic Weightlifting:
    EMOM 6: 3-Position Snatches (floor, knee, hang): 6×1 (65#)

    DE Lower Body:
    Speed Squats (with minibands): 10×2 (155#) (55% of 1RM)

    Assistance:
    A1: Overhead Squats: 10,10,10 (70#)
    A2: Pull Throughs: 15,15,15 (100#)
    A3:: Stiff Legged Deadlifts: 8,8,8 (205#)
    A4: Knees-to-Elbows: 10,10,10

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