STRENGTH AND SPEED
Burgener Warm-up: Snatch
1. Squat
Warm-up:
30" Seated Box Jumps - 1x10
Max Height Box Jump
ME Lift:
Back Squat - 1RM
Front Squat RP @ 75% - 2xFailure
2. Press
Warm-up:
2 Rounds
DB Shoulder Press - 10
DU - 50
ME Lift:
Shoulder Press - 1RM
Bench Press RP @ 65% - 2xFailure
3. Pull
Warm-up:
SDHP - 2x10
ME Lift:
Power Clean - 1RM
Deadlift RP @ 70% - 2xFailure
Assistance:
Superset
Weighted Ring Dip - 3x10-12
Weighted Close Grip Pull-up - 3x10-12
Notes:
Always do warm-up sets for the ME Lifts before doing full working sets!!!
Box Jumps: 37in, 39in, 40 1/2in, 42 1/2in, 43 1/2in, 45 3/4 in
ReplyDeleteBack Squat 225*3,275*1,285*1,300*1,310*1,320*1 PR
RP Front Squat @ 195*8,4
Shoulder Press 135*1,155*F,145*F,1,1
RP Bench Press @ 160*16,7
Power Clean: 135*3, 185*1, 205*1, 215*1
RP DL @ 280*12,8
Box Jumps: 37", 39", 40.5", 43.5"
ReplyDeleteBack Squat: 225, 275, 325, 345, 360, 370 = PR!!!
Front Squat RP: 205x9,4
Shoulder Press: 135, 155,165,175, 185 = PR!!!
Bench Press RP: 200x14,6
Power Clean: 135, 185, 205, 215 (stopped because form was breaking down)
Deadlift RP: 320x11,6