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Programming Back Hall 6 Week 42

  • Oct 13, 2019
  • superadmin

U1 Strength:

Monday 14 October 2019

1 & 1/4 overhead squat 6 x 4 RPE 7-8
Bent over row 6 x 4 3sec pause bar in contact with chest, RPE 6.5-7.5
GHD hollow hold 4 x 20-40sec

Tuesday 15 October 2019

Strict pull up 6 x 4 3sec pause at bottom, half and chin over bar (up and down)
Shoulder press 6 x 4 3sec pause on chest and on lockout. RPE 8.
Romanian deadlift 6 x 4 5sec pause just above ground each rep. RPE 8.

Wednesday 16 October 2019

1 & 1/4 Front squat 6 x 4 RPE 7-8
Strict pull up 6 x 4 4sec pause at bottom, half and chin over bar (up and down)
Dumbbell bench press 4 x 8-12 RPE 7-8

 

U1 Weightlifting:

Thursday 17 October 2019

Snatch Pull + Snatch
5×1+2 (80-85%)

Tall Clean + High Hang Clean + Hang Clean
Build to max 1+1+1 then 3×1+1+1 @85%

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