Week 13
1
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 3@60%,3@70%,3@80%,2@85%, 2x3@80% Back Squat 5RM, 4x5 @90% Kipping Pull Ups 5x Max Reps Conditioning Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 3 Hang Power Cleans + 2 Split Jerk 60%, 65%, 2@70% Clean Pulls 2x3@100%, 2x2@110% Rope Climbs Skill work Conditioning 6 Rounds 10 Toes 2 Bar 10 Wall Ball Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Mobility Conditioning Muscle Up Progressions Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Hang Power Snatch 3@60%, 3@65%, 2x3@70% Snatch Pulls 2x3@100%, 2x2@110% Front Squat 2RM, 4x2@90% Pendley Row 5x8 Conditioning Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 2@60%, 2@70%, 2x2@80%, 2@85% Cleans 2@60%, 2@70%, 3x2@80% Split jerks 2@60%, 2@70%, 3x2@80% Conditioning Strict HSPU 4x Max Reps Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Weightlifting Comp Conditioning Friday Particular scaling or adjustments Workout Score/Time and Notes Saturday Particular scaling or adjustments Workout Score/Time and Notes Wednesday Particular scaling or adjustments Workout Score/Time and Notes Thursday Particular scaling or adjustments Workout Score/Time and Notes Week 13 Monday Tuesday Particular scaling or adjustments Workout Score/Time and Notes Particular scaling or adjustments Workout Score/Time and Notes
-
Upload
giovanni-delli-santi -
Category
Documents
-
view
5 -
download
0
description
cf
Transcript of Week 13
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch3@60%,3@70%,3@80%,2@85%, 2x3@80%
Back Squat 5RM, 4x5 @90%Kipping Pull Ups 5x Max Reps
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 63 Hang Power Cleans + 2 Split Jerk 60%, 65%, 2@70%Clean Pulls 2x3@100%, 2x2@110%Rope Climbs Skill work
Conditioning6 Rounds10 Toes 2 Bar10 Wall Ball
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Mobility
ConditioningMuscle Up Progressions
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Power Snatch 3@60%, 3@65%, 2x3@70%Snatch Pulls 2x3@100%, 2x2@110%Front Squat 2RM, 4x2@90%Pendley Row 5x8
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 2@60%, 2@70%, 2x2@80%, 2@85%Cleans 2@60%, 2@70%, 3x2@80%Split jerks 2@60%, 2@70%, 3x2@80%
ConditioningStrict HSPU 4x Max Reps
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Weightlifting Comp
Conditioning
Friday
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
Particular scaling or adjustments Workout Score/Time and Notes
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Week 13Monday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Particular scaling or adjustments Workout Score/Time and Notes
