New Program

I have made a change to my current program. With 12 weeks before the Welsh Championships I thought it was time to get some volume in. Lighter loads to allow me to focus on consistency, power variations to force a more aggressive finish and turnover. I’ll still be training Mon-Fri with the weekends off.

Monday 10th Dec

– Power snatch – 75% x 1 x 10; 1 min rest – 82.5

– High-hang clean& jerk – 75% x 1 x 10; 1 min rest – 110

– Front squat – 70% x 1×5; focus on speed up – 120

– GHD sit-ups – 50 total – 5×10

Tuesday 11th Dec

– Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets – 102.5; 77.5x1x5

– Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets – 140; 105x1x5

– Front squat – heavy single; 80% of that x 2 x 2 – 165; 132.5x2x2

– Weighted back extensions- 30 total; DB behind neck – 3×10 @ 15kg

KEEP EVOLVING
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