Masters Weightlifting Club

Cycle 2 - Week 3

Plan to PR!

Day 1:

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

B.) Snatch 6 x 1 @88% + (Work up over 88% if you feel good, but no more than 6 attempts)

C.) Deadlift 5 x 3 (climbing)

D.) Jerk Recoveries 3 x 3 of 90% of week 2

 

Day 2:

A.)    Front Squat 5RM

B.)    Power Jerk 6 x 2 @ 80%

C1.)  Push Press 3RM

C2.)  Pull Up 3RM

D1.)  Close Grip Bench Press 6

D2.)  Meadows Row 10

3 rounds

Day 3:

A.)  Back Squat - 3RM

B.)  Snatch Balance + OH Squat 1RM

C.)  Cleans 7 x 1 85%

D.)  Snatch Deadlift 5 x 5  (No Pause)

Day 4:

A.)  Front Squat 1 RM, 1 second Pause

B.)  Snatch 3 x 1 @ 95%

C.)  Clean and Jerk 3 x 1 @ 95%

D.)  One Arm Farmers Walk 100ft 5 Suitcase Deadlift at the beginning and at the turn x 3 rounds per hand

You Completed Cycle 2 - Week 3

Your Masters Weightlifting Club Coach

Taylor Guillemette