Saturday 10/9/16 adv str wk 3

AM
A. Power jerk + split jerk – 12 x (1+1) @ 65%+ 1RM jerk, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight = 90-120

Strength:
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets = 140
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set = 120 all.
B. Alternate
B1. Strict press – 3 x 8 @ 75%+ (AHAFA), rest 2 minutes before B2 = 65 all
B2. Barbell bent over row – 3 x 8 @ AHAFA, rest 2 minutes before B1 = 90 all
C. Rotate through (aim to beat last weeks weights on C1 and C2)
C1. DB Bench press – 3 x 8 @ AHAFA, rest 1 minute before C2 = 40 all
C2. Single leg deadlift – 3 x 8 / side @ AHAFA, rest 1 minute before C3 = 35 all
C3. Band pull apart series – 3 x 5 / movement (40 reps per round), rest 1 minute before C1 = yellow band.

PM

B. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
B1. Go every 30 seconds for 5 to 10 total reps
B2. Go every 45 seconds for 5 to 10 total reps
B3. Go every 60 seconds for 5 total reps
Built from 87.5 – 123.

Clean Speed Ladders:

70-75-80-85-90
75-80-85-90-95
80-85-90-95-100
100-105-110-115-120
105-110-115-120-125
90-100-110-120-130

“I go You Go” 30 mins:
100m run
4 mu
6 paralette hspu
8 kb snatch from floor @32kg alternating
10 pistols

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Saturday 10/9/16 adv str wk 3

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