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Programming Back Hall 6 Week 50

  • Dec 08, 2019
  • superadmin

U1 Strength:

Monday 9 December 2019

Overhead barbell lunge 6 x 4 per leg RPE 8-8.5
Strict pull up 6 x 4 RPE 8-8.5
Optional: Oblique training, coach’s choice

Tuesday 10 December 2019

Strict dip 6 x 4 RPE 8-8.5
Pistol squat 6 x 4 per leg
Optional: Bicep curl 4 x 12 RPE 8-9

Wednesday 11 December 2019

Incline bench press 6 x 4 RPE 8-8.5
Ring row 6 x 12 RPE 8-8.5
Optional: Weighted box step up 6 x 6 per leg RPE 8-8.5

U1 Weightlifting:

Thursday 12 December 2019

Tall Snatch + OHS (3s pause in bottom)
3×2+2 @ RPE 8

3 Position Snatch (high hang, hang, low hang)
4×3 (70-75%)

Clean and Jerk
5×2 (70-75%)