Masters Weightlifting Club

Week 5

Plan to PR!

Day 1:

A.) Hang snatch - 6 x 1@88%+(6 singles at at least 88%. Work up heavier if possible but no more than 6 attempts)

B.) Snatch hang high pulls - 5 x 5@65%

C.) Back squat - 1 x 5@65@, 3 x 5@75%

D1.) RDL - 3 x 8
D2.) Planks - 3 x Max time

Day 2:

A.) Split jerk - 6 x 1@85%

B1.) Push press - 3 x 5 (heavier than last time)
B2) Chin-up - 3 x 10

C.)Front squat - 1 x 5@60%, 1 x 3@70%, 1 x 2@80%, 1 x 2@90%, 1 x 1@95%

 

Day 3:

A.) Cleans - 6 x 2@80%

B.) Clean pulls - 3 x 3@100%

C.) Back squat - 1 x 5@60%, 1 x 5@65%, 1 x 5@70%, 1 x 5@75%

 

Day 4:

A.) Snatch - 5 x 3@75%

B.) Hang clean and jerk - 5 x 3@75%

C.) Front squat - 1 x 5@60%, 1 x 3@70%, 1 x 2@80%, 1 x 2@90%, 1 x 1@95%, 1 x 1@103%+++(max out)

 

You Completed Week 5

Your Masters Weightlifting Club Coach

Taylor Guillemette