Weightlifting strength cycle 2 – mei

Weightlifting strength cycle

Dinsdag 2 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
Snatch 4×3 @ <40%        
C&J 4×3 @ <40%        
Back squat 3×10 @ 60,65,70%        
Bench press 3×10 @ 60,65,70%        
Clean DL 3×10 @ 60,65,70%        
Pull ups *50        
Weighted sit up *100        

 

Donderdag 4 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
Snatch 4×3 @ <40%        
C&J 4×3 @ <40%        
Inc Bench press 3×10 @ ascending        
Front squat 3×10 @ 60,65,70%        
Snatch grip DL 3×10 @ 60,65,70%        
Pull ups *50        
Weighted sit up *100        

 

Zaterdag 6 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
PC + Press Max 1+10        
Paused FSQ 3×5 @60, 65, 70%        
Paused BSQ 3×5 @60, 65, 70%        
Tempo clean pull 10x10x *3        
Pull ups *50        
Weighted sit up *100        

 

Dinsdag 9 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
Snatch 5×3 @ <30%        
C&J 5×3 @ <30%        
Back squat 4×8 @ 60,65,70,75%        
Bench press 4×8 @ 60,65,70,75%        
Clean DL 4×8 @ 60,65,70,75%        
Pull ups *50        
Weighted sit up *100        

 

 

 

 

 

 

Donderdag 11 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
Snatch 5×3 @ <30%        
C&J 5×3 @ <30%        
Dips (ring of bar) 4×8 @ ascending        
Landmine row 4×8 @ ascending        
Snatch grip DL 4×8 @ 60,65,70,75%        
BB curls 3×10 @ ascending        
Weighted sit up *50        

 

Zaterdag 13 mei 2017

Oefening   Set 1 Set 2 Set 3 Set 4
PC + Press 3×1+10 @ ascending        
Paused FSQ 4×5 @60, 65, 70, 75%        
Paused BSQ 4×5 @60, 65, 70, 75%        
Tempo snatch pull 10x10x *3        
Pull ups *50        
Weighted sit up *100        

 

 

 

 

 

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