Week 3
Monday Set 1 Set 2 Set 3 Set 4 Set 5
3x3x30
Power Clean 3 236 252 261 268 268
Clean Pull 3 274 290 299 306 306
RDL 4×5
BB Row 4×5
Wt. Chinups 3×6
Tuesday:
4×70+3×60
2×50+1×40
2/4-5min
Tue meltdown core
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Back Squat 5 421 432 448 459 459
Step-Up 4×5
Bench Press 5 256 277 291 291
Push Press 3×4
Standing Calf Raise 4×8
Mb throws x63
Thursday Set 1 Set 2 Set 3 Set 4 Set 5
8xflys30/30 85-90%
3-5min
Snatch 3 169 176 180 187 191
Snatch H Pull 4 246 252 261 268
Good Morning 3×5
Russian Leans 4×6
Reverse leg press 3×8
Friday:
GS x100
Fri meltdown core
Saturday Set 1 Set 2 Set 3 Set 4 Set 5
Hang Clean 3 205 221 230 236 236
Back Squat 5 378 378 394 405
SDL 3×8
Wt. Dips 3×6
Shoulder Complex 2×8
4×60 strides
**Same supersets….. Tough week….
**Friday workout was done on Monday – nasty weather…..
HAPPY FATHER’S DAD TO ALL DAD’S!!!