HAMPLAN
STRENGTH WEEK #3
DAY 1:
BACK SQUAT
2 x 8 @ 62%
4 x 5 @ 70%
BEHIND THE NECK SNATCH GRIP PUSH PRESS
5 x 5
DAY 2:
SNATCH
5 x 3 @ 62%
3 x 2 @ 65%
2 x 2 @ 70%
*not touch and go*
SNATCH BALANCE
5 x 1 @ 75%
DAY 3:
REST
DAY 4:
CLEAN AND JERK
5 x 3 @ 62%
3 x 2 @ 65%
2 x 2 @ 70%
CLEAN GRIP DL
3 x 8 @ 65%
DAY 5:
FRONT SQUAT
2 x 8 @ 62%
2 x 5 @ 70%
BEHIND THE NECK SPLIT JERK
4 x 3 @ 70%
DAY 6:
SNATCH/CLEAN AND JERK/FRONT SQUAT
HEAVY SINGLE FOR THE DAY
DAY 7:
REST
MONDAY 11/20
WOD
RX+
5 RFT
10 DB PUSH PRESS (RIGHT) (50/35)
20 PULL UP
10 DB PUSH PRESS (LEFT)
20 PISTOLS
RX
5 RFT
10 DB PUSH PRESS (RIGHT) (45/25)
10 PULL UP
10 DB PUSH PRESS (LEFT)
10 PISTOLS
Fitness
5 RFT
10 DB PUSH PRESS (RIGHT) (30/15)
20 JUMPING PULL UPS
10 DB PUSH PRESS (LEFT)
20 PISTOLS TO TARGET
ACCESSORY
15 DB BENT ROW
15 DB GOODMORNING