Monday: 140901 (1-1)


Monday: 140901 (1-1)

Strength: 5×5 (1 Top Set) (RPE 6)
Back Squat:

Assistance A: Pick One (1-2 sets of 2-6 reps)
Paused Back Squat: (SS/Plyo Exercise):
Speed Squat (Bands or Chains): (SS/Plyo Exercise):

Assistance B: Pick Two (2-3 sets of 6-15 reps)
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-up (Barbell or Dumbbell):
Arched-Back Good Morning:
Glute Hamstring Raise:
Romanian Deadlift:
Stiff-Legged Deadlift:

Monday: 140818 (2-1)


Olympic Weightlifting: Pick One (2-4 sets of 1-3 reps)
3-Position Power Snatch: (#)
3-Position Snatch: (#)
Power Snatch + Snatch (1+2): (#)
Power Snatch: (#)
Hang Power Snatch: (#)
Snatch: (#)
Hang Snatch: (#)

Assistance A: Pick One (2-4 sets of 2-15 reps) (SS/Plyo Exercise)
Front Squat: (#)
High Bar Squat: (#)
Paused Squat (Back or Front): (#)
Speed Squat (Bands or Chains): (#)

Assistance B: Pick One (2-4 sets of 2-15 reps)
Arched-Back Good Morning: (#)
Romanian Deadlift: (#)
Stiff-Legged Deadlift: (#)
Deficit Deadlift: (#)
Rack Pull: (#)
Speed Pull (Bands or Chains): (#) (SS/Plyo Exercise)

Assistance C: Pick Two (2-4 sets of 6-15 reps)
Cable Crunch: (#)
Incline Situp: (#)
V-up
Knees-to-Elbows
Leg Raise
Toes-to-Bar

Conditioning:
3 Mile Slow Run.

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