15 minutes to find 3RM Snatch
rest:10 Minutes
15 minutes to find 3RM Clean and Jerk
Notes: These do not have to be Touch and go
SUPPLEMENTAL STRENGTH:
HBBS: 60% x 3, 70% x 2, 85% 5 x 5
CONDITIONING:
3 ROUNDS FOR TIME: 18 MIN CUT OFF
50 WBS 20/14
30 DOUBLE UNDERS
10 MUSCLE UPS/ C-2-B
PROGRAM DIRECTION: Here is the beginning of the intensity phase (more or less). The squat percentage will increase for the last 3 day 5's, starting today obviously. This will build you up to a testing/recovery week. Basically week 7 will only be 3 days of work. Those 3 days will have a strength and/or conditioning piece to compare your performances between.
Olympic lifting will also increase in frequency for the next 2 weeks. Maximal and dynamic effort lifts will continue however you will not see anything less the 2-3 RM's
No comments:
Post a Comment