Masters Weightlifting Club

Week 2

Plan to PR!

Day 1:

A.)    Hang Snatch 5 x 1 (90%)

B.)    Deficit Snatch Pull 3 x 3 (100%)

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

D1.)  Weighted Back Extension 4 x 8

D2.)  Russian Twist 4 x 20

**Both with 10-25lbs

Day 2:

A.)    Power Jerk 5 x 2 (80%) (of Split Jerk)

B1.)   Bench Press 4 x 8 (Heavier than last week)

B2.)  DB Rows 4 x 8e

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

Day 3:

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

B.     Power Cleans 5 x 2 (85%)

C.      Back Squat 1 x 8 (65%), 1 x 8 (70%), 1 x 8 (75%), 1 x 8 (80%)

D1.)  RDL 4 x 10 (Heavier than last week)

D2.) Hanging Knee Raise 4 x 12

Day 4:

A.  Snatch 6 x 1 (88%) + (6 singles at, at least 88%.  Work up heavier, but no more than 6      attempts.)

B.  Hang Clean and Jerk 3 x 5 (70%)

C.  Front Squat 1 x 8 (65%), 1 x 8 (70%), 1 x 6 (80%), 1 x 6 (85%)

You Completed Week 2

Your Masters Weightlifting Club Coach

Taylor Guillemette