Week 5
Monday Set 1 Set 2 Set 3 Set 4 Set 5
ohb/blf/sq throw+acc x5
3x(30x30x30) hills 90-95%
Back Squat 3 405 421 432 432 432
DB Jump Squat 5 25% Bdy Wt. 25% Bdy Wt. 25% Bdy Wt. 25% Bdy Wt.
Bench Press 3 266 277 277 277
Push Press 4×3
Tuesday:
3x(2×80) 80-90%
30sec/6-8mins
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Power Clean 2 252 261 261 268
Clean Pull (from block) 3 246 262 271 271
RDL 4×5
Reverse Hypers 3×6-8
Wt. Pull-Ups 3×5
Mb circuit
Thursday Set 1 Set 2 Set 3 Set 4 Set 5
Flys 20m 90-95%
4×20/3×30/2×40/1×50
Front Squat 3 292 292 292 292
Push Jerk 4×2
Step-Up (6 per leg) 4×12
SL Box Jumps (6 per) 4×12
Wt. Dips 3×5
Friday:
GS
Saturday Set 1 Set 2 Set 3 Set 4 Set 5
Hang / Power Snatch 3 146 146 146 146 146
Snatch Pulls 2 156 156 156 156
Wt. Back Extensions 3×5
Russian Leans 3×6
Wasn’t a bad week – weeks 6 and 7 should be interesting……