Masters Weightlifting Club

Week 1

Plan to PR!

Day 1:

A.)    BTN Sots Press 3 x 5 (Work up heavy, but safe)

B.)    Snatch 4 x 3 (80%) (drop and reset. Back on the bar within 10 seconds)

C.)    Back Squat 1 x 10 (60%), 1 x 8 (65%), 1 x 8 (70%), 1 x 8 (75%)

D1.)  RDL 4 x 10 (Work up, but safe)

D2.)  Hanging Knee Raise 4 x 10

Day 2:

A.)     Split Jerk from blocks/Rack 5 x 2 (85%)

B1.)   Bench Press 4 x 8 (Work up to a heavy set of 8)

B2.)  Pulls Ups 4 x 8

C.)     Front Squat 1 x 10 (60%), 1 x 8 (70%), 1 x 6 (75%), 1 x 4 (80%)

Day 3:

A.     Hang Clean 6 x 1 (88%) (+ 6 singles at, at least 88%.  Work up heavier if possible, but     not more than 6 attempts)

B.      Deficit Clean Pull (3 - 4 in) - 3 x 3 (100%) of Clean

C.      Back Squat 1 x 10 (60%), 1 x 8 (70%), 1 x 8 (75%), 1 x 8 (80%)

D1.)  Back Extensions 4 x 10

D2.)  Sit Ups 4 x 10

Day 4:

A.  Power Snatch 3 x 5 (70%)

B.  Clean and Jerk 5 x 2 (85)

C.  Front Squat 1 x 10 (60%), 1 x 8 (65%), 1 x 6 (70%), 1 x 6 (75%), 1 x 6 (80%)

You Completed Week 1

Your Masters Weightlifting Club Coach

Taylor Guillemette