Masters Weightlifting Club

Week 3

Plan to PR!

Day 1:

A.)    BTN Sots Press 3 x 5 (Heavier than last time)

B.)    Power Snatch 4 x 3 (85%)

C.)    Back Squat 1 x 6 (65%), 1 x 6 (75%), 2 x 6 (80%)

D1.)  Good Mornings 4 x 8

D2.)  Sit-Ups 4 x 12

Day 2:

A.)    Push Press 4 x 2 (90%) (If you don't know your max Push Press up to a 2rm)

B.)    Jerk Recoveries 5 x 3 (Work up heavy)

C1.)  Dips 4 x 8

C2.) Pull-ups 4 x max reps

D.)   Front Squat 1 x 8 (65%), 1 x 6 (75%), 1 x 4 (85%), 1 x 4 (90%)

Day 3:

A.      Cleans 4 x 4 (80%)

B.      Back Squat 1 x 4 (75%), 3 x 4 (80%)

C1.)  Back Extensions 4 x 10  (Body Weight)

C2.) Russian Twist 4 x 20 (10-25lbs)

Day 4:

A.  Hang Snatch 5 x 2 (85%)

B.  Power Clean and Jerk 6 x 1 (88%) + (6 Singles at, at lest 88%.  Work up heavier if possible, but no more than 6 attempts.

C.  Front Squat 1 x 6 (70%), 1 x 6 (80%), 1 x 3 (90%), 1 x 2 (95%)

You Completed Week 3

Your Masters Weightlifting Club Coach

Taylor Guillemette