We will be starting a new, high-volume, 12 week squat program. The key to success is full recovery on each squat session (hence the M, F schedule). Highly recommend printing out a list of your weights for each session - an excel break down can be found here: - http://www.mikesgym.org/programs/index.php?show=program&programID=19...work off your 1RM
Note that we will be working our o-lifts in the 60-70% range for reps.
Barbell:
5x2 tall snatch - perfect reps
HBBS:
1x10, 60%
1x8, 70%
1x6, 75%
1x4, 80%
FS:
1x5, 60%
3x5, 70%
Cond:
Run 400m
7 Power Snatches 135/95#
7 OHS 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
7 OHS 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
7 OHS 135/95#
Run 400m
Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row
Barbell:
ReplyDelete5x2 tall snatch - 35-45-50
HBBS:
1x10, 60%- 140#
1x8, 70%- 165#
1x6, 75%- 175#
1x4, 80%- 190#
FS:
1x5, 60%- 105#
3x5, 70%- 120#
Conditioning: 16:51 RxD
TS: 65, 75x2, 85x2
ReplyDeleteHBBS:
1x10, 215
1x8, 250
1x6, 270
1x4, 290
FS:
1x5, 60%- 1195
3x5, 70%- 225, 230x2
Conditioning: 14:00
Strength: switched order
a) 185
b) 53