We're officially in preseason and will spend the next 8 weeks training for the open. Lots of conditioning to go along with a FS cycle. Oly lifting will have a larger emphasis on TnG, power reps
Warm up:
6x100m strider, rest 30-45 sec
Barbell - work up to a weight you are certain can be hit for all three sets. do not increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
FS: 7-5-3, 2 waves
Strength:
a) 3x8 benchpress
b) 3x8 RDL
Cond:
make up one that you missed
PT:
3x12 light lateral raise
3x10 banded shuffle
Barbell:
ReplyDeletesnatch @ 105#
clean @ 155#
FS:
135-155-175
155-175-185
Strength:
a.) 3x8 bench @ 135#
b.) skipped so i would have time for conditioning, will make up next time
conditioning:
made up monday's, changed 20 t2b to 10 t2b so i could do more than one round...
2 rounds even @ 95#
Snatch: 135, 145, 145
ReplyDeleteClean: 185
* pulling a little early. used inov8s
FS:
185-225-255
225-255 (b) -275 (b)
Strength:
a) bench - 185
b) RDL - 185 (too light)
Snatch: 130#
ReplyDeleteClean: 175#
FS:
185-195-205
195-205-215
Strength:
a) bench - 185#
b) RDL - 45#