Thursday: 150416 (3-4)

Posted: April 10, 2015 in Uncategorized

DE Weightlifting:
Work up to x1-3 @7 RPE (Repeats) 4-6% (Superset with Plyo Exercise):
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Snatch:
Hang Power Snatch + Hang Snatch (1+2):
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One)
Work up to x1-3 @9 RPE (Fatigue Drops) 4-6%
Snatch Balance + Overhead Squat (1+2):
Snatch Press + Snatch Push Press (1+2):
Snatch Power Jerk + Snatch Jerk (1+2):

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

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Comments
  1. Paulo Santos says:

    Conditioning:
    Slow Run: 2-3 Miles (Stop when form/pace deteriorates)
    3 miles (27:27 minutes)

    Strength:
    Work up to x5 @5 RPE
    Competition Deadlift: 95×5, 135×5, 185×5, 225×5

    Assistance A:
    Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
    Chinup: BWx2, BW+10×2, BW+20×2, BW+30×2, BW+20x2x3

    Assistance B:
    Work up to x6-15 @8 RPE (Repeats) 4-6%
    Barbell Row: 115x6x6

    Assistance C:
    Work up to x6-15 @8 RPE (Repeats) 4-6%
    Dumbbell Curl: 30x12x2

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