Week 5 CF program (M/G/WL/OL). Week 5 GS program. Week 10 Advanced Skill and Strength.
Snatch – 90% x 1
Clean & Jerk – 90% x 1
Front Squat – 85% x 1
(a) Back Squat 5 – 5 – 3 – 3 – 1 – 1
(b) For time:
50 Swing @ 24/16kg
30 Pull Ups
15 Push Press @ 60/40kg
- It is Max Effort testing week this week for all GS programming in 2(a). The focus and emphasis will be on the strength component of each class Mon through to Friday. Keep your nutrition dialed with a slightly higher intake of calories to sustain the output for each day.
- There is an overlap of squats in 1 and 2 today. Choose to do one or the other. If you have been following the lifting program (SS) for the past 10 weeks, then do the Front Squats. If you have been following the GS program for the past 5 – do the Back Squats