Masters Weightlifting Club

Week 4

Plan to PR!

Day 1:

A.)     Snatch 3 x 5

B.)     Snatch Hang High Pulls 5 x 5  (60% of Snatch)

C.)     Back squat - 1x4@70%, 1x4@75%, 1x4@80%, 1x4@85%

D1.)   Good mornings - 4x8(heavier than last week)
D2.)   Hanging knee raise - 4x12

 

Day 2:

A.) BTN Split jerk - 4x3@85%

B1.)   Push press - 3x5
B2.)   DB row - 3x10(climbing weight on both)

C.)     Front squat - 1x5@70%, 1x5@80%, 1x2@85%, 1x2@90%, 1x1@100%

Day 3:

A.)  Hang clean - 5x1@90%

B.)  Clean pulls - 3x3@105%(of clean)

C.)  Back squat - 2x5@65%, 3x5@70%

D1.) Weighted back extensions - 3x8(heavier than last time)
D2.) Planks - 3xMax time

Day 4:

A.) Power snatch - 5x3@80%

B.)Clean and jerk - 6x2@85%

C.) Front squat - 1x5@65%, 1x5@70%, 1x5@75%, 1x5@80%

You Completed Week 4

Your Masters Weightlifting Club Coach

Taylor Guillemette