Saturday 27/8/16 adv str wk 1

AM

A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds = 78-105 (failed last rep, wrists)

B1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds = 85-132.5

REST 5 minutes

B2. Repeat the ladder from beginning but without double unders = 85-125

PM

A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets = 130 w/belt
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set = 111/115/118

B. Alternate
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2 = 60 all
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1 = 85 all

C. Rotate through
C1. DB Bench press – 3 x 12 @ AHAFA, rest 1 minute before C2 = 32 all
C2. Single leg deadlift – 3 x 12/side @ AHAFA, rest 1 minute before C3 = 25/28/28
C3. Band pull apart series – 3 x 5 / movement (40 reps per set), rest 1 minute before C1 = yellow band

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Saturday 27/8/16 adv str wk 1

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