Friday 20151009



Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.


Supersets (heavier than last week) :

  • Snatch 3-3-3-2-2-2-1
  • Bench Press 8-6-5-4-3-2-1


~Rest 3 minutes~


5×5 Overhead Press (heavier than last week)


Assistance (supersets):

  • Deadlift Sumo High Pull 3×12 (heavier than last week)
  • Single-Arm Kettle Bell Swings 3×15


Burnout (supersets):

  • Plyo Push-up 2×15
  • Plate Jumps 2×12 (higher than last week)


*Competitor: As prescribed

*Established: Do not do burnout sets

*Recruit: Perform snatch only if able, or only with PVC. Only complete snatch, bench and overhead press. Nothing further.