Monday Aug 22, 2016

Moving to an Oly cycle for the next 4 weeks.
This is Mondays workout template

Oly 1) Power Snatch: work to a 3rm, then 1X3@95%, 1X3@90% 2) Power Clean: work to a 3rm, then 1X3@95%, 1X3@90% Strength/Hypertrophy 1a) Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1X3@90% 1b) 4X3 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height 2) Deadlift: work to a 3rm, 1X3@95%, 1X3@90% 3) Deadlift Speedsets: 8x triples @75% on the minute Accessory 1a) Bent Over Rows: work to a 5rm (squeeze on pull), 1×5@95%, 1×5@90% 1b) 4x10 cable rows or DB rows 2) superset x3 5 weighted pullups 15 calf raises