Week 3-4 /17 Strenght program

Well done for completing Week 1-2 .Our journey to Lifting heavy shit has begun and already I can see a difference in the concentration levels and motivation in all of you.

 

 

Week   3-4
Monday
Day 1 Reps Sets %1RM
Front sqauts 12 4 % FS
Strict snatch   1st-2nd pull 8 4 30% Snatch
KB Millitary   press 15 4
Pull ups 6 5
Goodmornings 10 4
Wednesday   (day 2)
Drop snatch 6 5 40%Snatch
power jerks 8 4 40% Clean and jerk
Dbl sqauts 6 4 50% BS
Ring push ups 12 4
Weighted HBE 10 3
Friday (day   3)
Deadlift 10 4 60% DL
Over head   lunges(elastics) 5p/s 4  50% Clean and jerk
Bend over   rows 12 4 50% clean
Dips 8 5
Hallow holds 35sec 25sec 6sets

 

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