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Back squat 5RM + 1% for 1 set of 5
push press 5RM + 1% for set of 5 snatch grip deadlift 5RM + 1% for 1 set of 5 This is the last week of heavy squats! Squats, deadlifts, and push presses will all be PR's. Make a big one, because it will be 8 weeks before we try for another 5RM PR! Back extensions 3 sets of 10 Single leg RDL 3 sets of 10 with each leg.
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natch 3 sets of 2 with 90%+
clean and jerk 3 sets of 2 (2+1) 90%+ You have 3 chances to make a PR double, as long as you make the first rep, keep trying again! back extensions 3 sets of 10 hip extensiona 3 sets of 10 power snatch 3 sets of 2 with 91+%
power clean and jerk 3 sets 0f 2 (2+1) with 91+% remember to use 90% of your best POWER clean or snatch! back extensions 3 sets of 10 single leg RDL 3 sets of 10 with each leg start with the bar, add weight each set Back squat 5 sets of 5 with 87%
push press 5 sets of 5 with 87% Back extensions 3 sets of 10 Single leg RDL 3 sets of 10 with each leg 0 Comments snatch 18 singles with 75% done EMOM
clean and jerk 18 singles with 75% done EMOM glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 straight legged sit-ups 4 sets of 10 with a plate behind your head Back squat 5RM + 1% for 1 set of 5
push press 5RM + 1% for set of 5 snatch grip deadlift 5RM + 1% for 1 set of 5 All squats and deadlifts are up 1% from last week! Back extensions 3 sets of 10 hip extensions 3 sets of 10 snatch 3 sets of 2 with 90%
clean and jerk 3 sets of 2 (2+1) 90% back extensions 3 sets of 10 single leg RDL 3 sets of 10 with each leg power snatch 3 sets of 2 with 90%
power clean and jerk 3 sets 0f 2 (2+1) with 90% remember to use 90% of your best POWER clean or snatch! back extensions 3 sets of 10 glute ham raises 3 sets of 10 Back squat 5 sets of 5 with 86%
push press 5 sets of 5 with 86% Back extensions 3 sets of 10 hip extensions/back raise 3 sets of 10 snatch 24 singles with 70% done EMOM
clean and jerk 24 singles with 70% done EMOM glute ham raises 4 sets of 10 work up to a record pullups 4 sets of 10 straight legged sit-ups 4 sets of 10 with a plate behind your head |
Glenn PendlayGlenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams. Archives
August 2017
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