This week we move into the second phase of the strength cycle, add 5kg's to the lower body lift totals and 2.5kg's to the upper body lift totals. This is for Monday, Wednesday and Friday's '1a' exercises.
Weeks 5 - 8
Monday:
1a. Back Squat. 5/3/1/deload. (Increased max in app by 5kg).
1b. Every 30 seconds for 5min - Clean & Jerk. 70%/75%/80%/85%.
Tuesday:
1a. Close Grip bench press. 12/10/8/6.
1b. Deadlift. 75%/80%/85%/90%.
*Alternating sets
Wednesday:
1a. Press. 5/3/1/deload. (Increased max in app by 2.5kg).
1b. BB Bent over row. 12/10/8/6.
Thursday:
REST / catch up day.
Friday:
1a. Front Squat. 5/3/1/Deload. (Increased max in app by 5kg).
1b. Every 30 seconds for 5min - Snatch. 70%/75%/80%/85%.
Saturday:
Metcon
Sunday:
REST
Weeks 5 - 8
Monday:
1a. Back Squat. 5/3/1/deload. (Increased max in app by 5kg).
1b. Every 30 seconds for 5min - Clean & Jerk. 70%/75%/80%/85%.
Tuesday:
1a. Close Grip bench press. 12/10/8/6.
1b. Deadlift. 75%/80%/85%/90%.
*Alternating sets
Wednesday:
1a. Press. 5/3/1/deload. (Increased max in app by 2.5kg).
1b. BB Bent over row. 12/10/8/6.
Thursday:
REST / catch up day.
Friday:
1a. Front Squat. 5/3/1/Deload. (Increased max in app by 5kg).
1b. Every 30 seconds for 5min - Snatch. 70%/75%/80%/85%.
Saturday:
Metcon
Sunday:
REST
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