8 Apr 2013

OLY and back on the Wendler program

Warm up
3 rounds of:
10 push up
10 back ext.
10 sit up

3 x 3m duck walk w plate overhead

4s x 4r OH squat @ 20 kg

OLY exercises
2 x Power clean / push jerk
20, 40, 50, 60, 70, 80, 90, 95.

2 x Clean and jerk
40, 60, 70, 80, 90, 95, 100.

3-4x split jerk from split
2x20, 30, 40, 50, 60, 70.

Wendler
Front squat (without gripping bar to force more upper back strength)
Warm up: 5x20, 5x40, 5x60, 5x70, 5x80.
Work sets: 3s x 5r x 90 kg.

Bench press
Warm up: 10x20, 5x40, 5x60, 5x80.
Work sets: 5r x 90 kg, 5r x 96 kg, 5r x 102 kg.