Cycle 3 – Week 13 – Session 1
Program Intensity – 80%
A.) Sots Press- 3×5, OHS – 3×10
B.) Snatch – 3×1 @80%
Clean and Jerk – 3×1 @ 80%
– 6-7 warm up sets consisting of triples, doubles, and singles, should be performed before getting to your work weight for the day
Back Squats – 1 rep @ 85% to 90% w/ pause
– should take 6-7 warm up sets before you get to your final weight
C.) RDL’s – 5×5
Behind neck Push Press – 5×5
Push ups – 75
Planks – 3 minutes total
Mobility – 10 minutes minimum
Link of the day – Barbell Shrug podcast on Minnesota weightlifting Zach Krych. Pretty cool podcast talks about Zach and his comeback. http://www.youtube.com/watch?v=LkOl1GFN-c8