This week we will continue with MOSTLY more of the same and hit some 1RM stuff. Next week we start adding in more Aerobic and AnAerobic and shorten the lifting sessions.
Also, this week… Monday and Friday I have a PM session programmed. If you can't do AM/PM with at least 4 hours between for proper recovery and nutrition just skip the PM please…
AM SESSION
A. Snatch 3x 60, 70% 2x 75, 80% 1x 85, 90, 95, 100, ?, ?
*5-10 minute break
B. Clean and Jerk (2+2) 65, 75% (1+2) 80% (1+1) 85, 90, 95, 100, ?, ?
C. Snatch pull 5x (-10, 100%, +10lbs)
PM SESSION
15 Min RUN rotating between 15 sec @ 90%, 45 sec @ 60%
A. 65, 80, 85, 90, 95, 100, 105 (failed once before I got it), 110 failed two attempts. Below the PR from last week, but still above the old.
ReplyDeleteBB. 90, 105, 115, 120, 125, 135, 140. New PR on C&J.
C. 110, 120, 130