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Programming Back Hall 6 Week 40

  • Sep 29, 2019
  • superadmin

U1 Strength:

Monday 30 September 2019

Overhead squat 5 x 5
Strict pull up 5 x 5
Angled wall hold 5 x 20-30sec

Tuesday 1 October 2019

Shoulder press 5 x 5 3sec pause on chest, 3sec pause on lockout
Romanian deadlift 5 x 5 3sec pause just off ground each rep
False grip ring pull up 5 x 8-12 Scale to ring rows if needed – still false grip

Wednesday 2 October 2019

Front squat 5 x 5 3sec pause at the bottom, 3sec pause at the top, RPE 7.
Bent over row 5 x 5 3sec pause at bottom, 3sec pause touching bottom of chest.
DB chest fly 5 x 7-9 RPE 7-8

U1 Weightlifting:

Thursday 3 October2019

Snatch (pause at knee, pause in catch)
5×3 (80%)

Clean Pull + Clean
5×1+2 (80-85%)

Paused low hang snatch pull
3-5×5 (80-85%)