Self-discipline is an individuals greatest asset.

-Lou Holtz

 

Week -2

Bar Warmup: BTNP 5 reps, Back Squat 5 reps, Overhead Squat 5 reps

                          RDL 5 reps


Monday

Power CLean             5x50%_____5x60%_____3x70%_____3x75%_____3x75%_____

Hang Snatch              5x55%_____5x60%_____5x65%_____

Rack Jerks                  5x50%_____5x60%_____3x70%_____3x75%_____3x75%_____

Clean Pull                   4x90%_____4x90%_____4x90%_____

Goodmorning             5x25%_____5x25%_____5x25%_____5x25%_____

 

Tuesday

Back Squat                 5x60%_____6x65%_____4x70%_____4x75%_____4x80_____

Front Squat                5x60%_____5x70%_____5x70%_____5x70%_____

Bench Press               6x70%_____4x80%_____3x90%_____2x95%_____

Close Grip Incline      5x60%_____5x70%_____5x75%_____5x75%_____

Pullup                         9x_____9x_____9x_____9x_____

 

Thursday

Power Snatch                        5x50%_____5x60%_____3x70%_____3x75%_____3x75%_____

Hang Clean                5x55%_____5x60%_____5x65%_____

Push Press                 5x50%_____5x60%_____3x70%_____3x75%_____3x75%_____

Snatch Pull                 5x80%_____5x80%_____5x80%_____

Gluteham Raise         5x_____5x_____5x_____5x_____

 

Friday

Back Squat                 8x60%_____6x65%_____6x70%_____4x75%_____4x80%_____

Front Squat                6x70%_____4x80%_____3x90%_____2x95%_____

Bench Press               4x75%_____4x80%_____4x80%_____4x80%_____

Close Grip Bench       5x660______5x65%_____5x70%_____5x70%_____

Mako Row                  8x_____8x_____8x_____8x_____