Week 1: Starting Date: Thurs July 18/08
Day 1 (POWER SNATCH) *Focus on velocity
Power Snatch from a hang
1x3 @ 50%1rm(75lbs),5x3 @ 60%1rm(95lbs)
Bench Press
1x5 @65%1rm(145),3x5@75%1rm(170lbs)
OH Squat 4x4 @45%1rm of PS 4/3/2/3 reps
Incline BP 3x5@ 70%1rm (145lbs)
Upright Row Catches: 3x5 @ 20%PC(35lbs)
Recovery:
Contrast Shower
Day 2: RECOVERY DAY
Hand Gripper Routine Rest 90sec
15x100lbs
4x200lbs
3x200lbs
1x200lbs
Hand Dynamometer Rest 90sec
L 63 R 68
L 60 R 69
L 60 R 68
L 61 R 69
L 62 R 69.5
L 63 R 67.5
L 62 R 66
L 63.5R 66.5
L 59 R 65.5
Longer Rest 5min
L 62.5R 67.5
Recovery Method 1:
20min tennis ball rolling on shoulders/chest
Recovery Method 2:
1 hour of Power Yoga
Recovery Method 3:
1 hour of foam rolling (Upper to Lower) -
*nxt time start on peroneals
Recovery Method 4:
Hot Water on Muscle (Straight Back Forward Bend)
30sec hold x6
Contrast Shower x6
Day 3
RECOVERY METHOD #1:
1hr Power Yoga
Rec. Met. #2:
Foam Rolling 30min
High Pull 1x3@100, 3x3@120lbs
Push Press 3x115, 3x3 @ 135lbs
Back Squat 140x5, 3x4 @ 160
Lunge 3x5 @95
Power Shrug 3x5 @185
Rec. Met. #3:
Recovery Contrast Shower x6
Day 4 RECOVERY DAY
Rec Met. #1:
1 hr foam rolling (start on peroneals next time)
1hr walk
Rec Met. #2
Contrast shower x3
Day 5
1 hr. mobility and isometric exercises
Rec. Met. #1:
45min foam rolling/tennis ball on shoulders
Power Snatch - 1x3 @ 75lbs, 3x3@ 95
Zercher Squat - 1x5@95, 3x4 135lbs
Military Press - 3x5@95
Step Up - 3x6 @ 70lbs
BB Row - 3x5 @95lbs
Contrast Shower x6
Day 6: Recovery Day
1 hr mobility and isometric exercises
Hand Gripper Routine Rest 2min
200 x5
200 x5
200 x5
200 x3
200 x3
1 hour of pick axing rock (not intended)(grip hurting)
Recovery Method #1:
Contrast Shower x3
Recovery Method # 2:
Foam Rolling 30min
Rec. Met #3:
Contrast Shower x3
Day 7:
15min foam rolling
Push Jerk - 100x3, 3x3@120
Front Squat - 4x6@115
Push Press - 1x3@95, 5x3@115
Low Box Jump - 3x20
Shrug -3x5@185
30min Tennis Ball Rolling - Target Shuolder,Traps,foot,peroneals
Contrast x3