Week 3 d16wsp
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Transcript of Week 3 d16wsp
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Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Easter Holidays
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (full)2@50%,2@60%, 2@70%, 2@80%, 1@85%, 1@90%
Clean (full) 2@60%, 2@70%, 2@75%, 2x1@80%Barbell Overhead Lunges 5x5
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Power Clean 2@50%, 2@60%, 2@65%, 2x2@70%Clean Deadlifts 3@80%, 3@85%, 2x2@90%Strict Press 5RM, 4x5@90%
Conditioning10 rounds3 MUs or 3Pull ups & 3 dips6Push ups6KBS
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Overhead Squat 4@50%, 4@60%, 3@65%, 2x3@70%Back Squat 5rm, 4x5@90%
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Clean 2@60%, 2@70%, 3x2@80%Jerk 2@60%, 2@70%, 3x2@80%Pendley row 5x8
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Front Squat 3RM, 4x3@90%Snatch Deadlifts 3@70%, 3x3@80%
Conditioning10 rounds3 strict pullups6 Push ups9 jumping lunges
Friday
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Workout Score/Time and NotesParticular scaling or adjustments
Particular scaling or adjustments Workout Score/Time and Notes
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Week 3Monday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
