Masters Weightlifting Club

Cycle 2 - Week 4

Plan to PR!

Day 1:

A.) Back Squat 8RM (no pause) (Beat last week)

B.) Snatch 5 x 3 @75%

C.) Deadlift 5 x 3 (Beat Last Week)

D.) Jerk Recoveries 3 x 3 of 95% of week 2

 

Day 2:

A.)    Front Squat 5RM (Beat Last Week)

B.)    Split Jerk 6 x 1 @ 88%+(Work up if you feel good, but no more than 6 attempts)

C1.)  Push Press 3RM

C2.)  Pull Up 3RM

(Beat Last Week)

 

D1.)  Close Grip Bench Press 6

D2.)  Meadows Row 10

3 rounds (Beat Last Week)

Day 3:

A.)  Back Squat - 3RM (Beat Last Week)

B.)  Snatch Balance + OH Squat 1RM (Beat Last Week)

C.)  Cleans 6 x 2 80%

D.)  Snatch Deadlift 5 x 5  (No Pause) (Beat Last Week)

Day 4:

A.)  Front Squat 1 RM

B.)  Snatch 5 x 1 @ 95%

C.)  Clean and Jerk 6 x 1 @ 85%

D.)  One Arm Farmers Walk 100ft 5 Suitcase Deadlift at the beginning and at the turn x 3 rounds per hand (Beat Last Week)

You Completed Cycle 2 - Week 4

Your Masters Weightlifting Club Coach

Taylor Guillemette