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