U1 Strength:
Monday 6 January 2020
Back squat Build up to daily max 85-90% 1RM
Strict press Build up to daily max 85-90% 1RM
Superset x 5:
5 Back squats @ 75% of daily max
5 Strict presses @ 75% of daily max
Tuesday 7 January 2020
Deadlift Build up to daily max 85-90% 1RM
Bench press Build up to daily max 85-90% 1RM
Superset x 5:
5 Deadlifts @ 75% of daily max
5 Bench presses @ 75% of daily max
Wednesday 8 January 2020
Hang power clean Build up to daily max 85-90% 1RM
Pendlay row Build up to daily max 85-90% 1RM
Superset x 5:
5 Hang power cleans @ 75% of daily max
5 Pendlay rows @ 75% of daily max
U1 Weightlifting:
Thursday 9 January 2020
Tall Snatch 5×3 RPE 8
Hang Snatch + OHS 5×2+2 75-80%
Front Squat + Jerk 5×2+2 70-75%
