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Programming Back Hall 6 Week 48

  • Nov 24, 2019
  • superadmin

U1 Strength:

Monday 25 November 2019

Box back squat 5 x 5 RPE 8-8.5
Ring row 5 x 12
Optional: Handstand hold against wall 4 x 30sec Rx+ = freestanding

Tuesday 26 November 2019

Deficit deadlift 5 x 5 RPE 8-8.5
Strict dip 5 x 5 RPE 8-8.5
Optional: Legless rope climb 3 x 3 Rx+ = L sit climb

Wednesday 27 November 2019

Barbell alternating overhead lunge 5 x 5 per leg RPE 8-8.5. Rx+ = KB in each hand.
Elastic resisted sit up 5 x 15 Thickest elastic possible to complete all 15 unbroken
Optional: Chin over bar hold Accumulate 3min

U1 Weightlifting:

Thursday 28 November2019

Snatch pull + Snatch
Build to 1+1RM, then 3×1+1 @90%

Clean pull + Clean + Jerk
Build to 1+1+2, then 3×1+1+2 @90%

Front Squat
Build to HS, then 3×2 @85%