WEEK OF 2/28-3/5

Thanks for your hardwork, everyone!  Last Thursday was a blast! Lots of great lifting and energy!

Let’s support our competitive lifters this Saturday, March 5th, as they travel to the Chikara St. Patty’s Day Meet.  Lifting starts at 9am.  The address is 16200 Amber Valley Drive Whittier, CA 90604

Monday –2/29

COMPETITIVE LIFTERS PROGRAM

1) Snatch 90% 3×1

2) Clean and Jerk 85% 2×2

3) Clean Pull 90% 3×2 (no straps)

4) Back Squat 80% 3×5

Tuesday –3/1

Rest

Wednesday-3/2

Snatch 60% 3×2

Clean and Jerk 50% 3×2

Front Squat 100%x1, 85%x2

Thursday-3/3

Rest

Friday – 3/4

Bar Stretching

Saturday-3/5

COMPETE! DO YOUR BEST!

NON COMPETITIVE PROGRAM

Monday-2/29

1) Hang Power Clean from Shin 75% 3×5

2) Jump Squat with Bar 3×10

3) Bounding 3×5

4) Incline Bench Press 3×10

Tuesday-3/1

1) Power Snatch from Block 80% 5×2

2) Traditional Powerlifting Deadlift 3×12 (moderate)

3) Push Press 5×8

4) Traditional Pullup 3×12

Thursday 3/3

1) Hang Power Snatch from Knee 75% 5×2

2) Overhead Squat 3×10

3) Box Jump 5×5 (medium height)

4) Bent Over Row 3×10

Friday-3/4

1) Snatch 3×2 80-85%

2) Clean and Jerk 3×2 80%

3) Back Squat 5×5 80%