Monday 12/9/16 adv str wk4

AM

Barbell Efficiency
A. Push jerk – 1 x 9, 1 x 7, 1 x 9, 1 x 12 @ moderate load, rest as needed between sets = 80-95
B. Hang power clean – 1 x 9, 1 x 7, 1 x 9, 1 x 12 @ moderate load, rest as needed between sets = 90-110

EMOM 10′: 5 UB MU

PM

Main set
A. Sn pull + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes: 80-100
B. Clean and jerk – build to a heavy set of (2+1) for the day = 130

2. Strength
Perform A and B together, alternating for 2 waves (1 set each of A1 – B1 – A2 – B2 – A3 – B3 THEN a second set each of A1 – B1 – A2 – B2 – A3 – B3).
A. Back squat, tempo free
A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1 = 127.5
A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2 = 136
A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3 = 144
B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free – aim to beat week 1 results)
B1. 2 x 6, rest 2 minutes before A2
B2. 2 x 5, rest 2 minutes before A3
B3. 2 x 4, rest 2 minutes before A1

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Monday 12/9/16 adv str wk4

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