Masters Weightlifting Club

Cycle 2 - Week 1

Plan to PR!

Day 1:

A.) Back Squat 8RM (5 second descent, 1 second pause)

B.) Snatch from Blocks 5 x 3 @ 75%

C.) Deadlift 5 x 5 climbing but sub max

D.) Jerk Recoveries 3RM

 

Day 2:

A.)    Front Squat 3RM (5 second descent, no pause)

B.)    Split Jerk 5 x 3 @ 80%

C1.)  Push Press 5RM

C2.)  Pull Up 5RM

D1.)  Bench Press x 8

D2.)  Ring Row x 10

Bench Press and Ring Row will be for 3 rounds

 

Day 3:

A.)  Back Squat - 6RM

B.)  Snatch Push Press + Snatch Balance +2 OHS 1RM

C.)  Clean from Blocks 5 x 2 85%

D.)  Snatch Deadlift 5 x 5 Climbing but sub max (1 second off of the floor)

Day 4:

A.)  Front Squat 1 RM

B.)  Snatch 90% 5 x 1 EMOM

C.)  Clean and Jerk 90% 5 x 1 EMOM

D.)  One Arm Farmers Walk 100ft each hand x 3 rounds medium weight (tough, but not crushing)

You Completed Cycle 2 - Week 1

Your Masters Weightlifting Club Coach

Taylor Guillemette