Programming July 17- July 23

Rep Scheme This Week

5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Day 1- Back Squat, Push Press, Chinup- Hit a MetCon
Day 2- Power Snatch work up to 1RM, Power Clean work up to 1RM; MetCon
Day 3- Deadlift, Row, Bench, Accessory:
3×15 GHD
then, with increasing weight
1×20
2×15
1×12
dumbell curl, preacher curl, hammer curl, barbell curl
Tricep pushdown, tricep rope extension, reverse tricep pushdown
seated incline dumbbell bench, dumbell flies
day 4- rest
Day 5- Front Squat, Dip, 4 sets max effort C2b (or strict), followed by max effort kipping; Hit a MetCon
day 6- Work up to 1RM on clean and jerk, then 1RM on Snatch- Do something physical