What does it take to be the best? Everything. And everything is up to you.

- Emmitt Smith 

Week -3

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


 

Monday

Power CLean             5x50%_____5x55%_____3x60%_____3x65%_____3x70%_____

Hang Snatch              5x50%_____5x55%_____5x60%_____

Rack Jerks                  5x50%_____5x55%_____3x60%_____3x65%_____3x70%_____

Clean Pull                   5x85%_____5x85%_____5x85%_____

Goodmorning             5x28%_____5x28%_____5x28%_____5x28%_____

Tuesday

Back Squat                 6x65%_____6x70%_____4x80%_____4x85_____

Front Squat                5x60%_____5x70%_____5x75%_____5x80%_____

Bench Press               5x70%_____5x80%_____2x85%_____3x90%_____1x100_____

Close Grip Incline      5x60%_____5x70%_____5x75%_____5x80%_____

Pullup                         10x_____10x_____10x_____10x_____

Thursday

Power Snatch                        5x50%_____5x55%_____3x60%_____3x65%_____3x70%_____

Hang Clean                5x50%_____5x55%_____5x60%_____

Push Press                 5x50%_____5x55%_____3x60%_____3x65%_____3x70%_____

Snatch Pull                 5x75%_____5x75%_____5x75%_____

Gluteham Raise         5x_____5x_____5x_____5x_____

Friday

Back Squat                 8x60%_____8x655______6x70%_____6x75%____

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

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

Close Grip Bench       5x60%_____5x65%_____5x70%_____5x70%_____

Mako Row                  10x_____10x_____10x_____10x_____