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Positional work and upper body hypertrophy
| Week 1 | ||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Segment snatch (mid- thigh)- (70%/3)5
Segment clean (mid- thigh) + Jerk (70%/3)5 Segment snatch deadlift to mid-thigh (1”)- 3RM
|
Back squat- 5RM@50X0
BTN press- 5×10 Barbell row- 5×20
A1 French press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×10 B2 Barbell curl- 5×10 Rest 30 and repeat |
Mid- hang snatch- (70%/3)5
Mid hang clean+ Power jerk w/3s pause in receiving position- (70%/3)5 Segment clean deadlift to mid-thigh (1”)- 3RM
|
Front squat- (75%/5)5
Press- 5×10 Pull up- 5×10
A1 Bench press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×15 B2 Barbell curl- 5×15 Rest 30 and repeat |
Segment snatch (mid- thigh)- 3RM
Segment clean (mid- thigh) + Jerk- 3RM
Segment clean deadlift to mid-thigh (1”)- (90% of Wednesday/3) 5 Back squat- (85% of Tuesday/5)5@50X0
|
| Week 2 | ||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Segment snatch (mid- thigh)- (73%/3)5
Segment clean (mid- thigh) + Jerk (73%/3)5 Segment snatch deadlift to mid-thigh (1”)- 3RM
|
Back squat- 5RM@50X0
BTN press- 5×10 Barbell row- 5×20
A1 French press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×10 B2 Barbell curl- 5×10 Rest 30 and repeat |
Mid- hang snatch- (73%/3)5
Mid hang clean+ Power jerk w/3s pause in receiving position- (73%/3)5 Segment clean deadlift to mid-thigh (1”)- 3RM
|
Front squat- 5×5 (beat last week by 2.5-5kg)
Press- 5×10 Pull up- 5×10
A1 Bench press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×15 B2 Barbell curl- 5×15 Rest 30 and repeat |
Segment snatch (mid- thigh) + snatch (1+1)RM
Segment clean (mid- thigh) +clean + jerk (1+1+1)RM
Segment clean deadlift to mid-thigh (1”)- (90% of Wednesday/3)5
Back squat- (85% of Tuesday/5)5@50X0
|
| Week 3 | ||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Segment snatch (mid- thigh)- (76%/3)5
Segment clean (mid- thigh) + Jerk (76%/3)5 Segment snatch deadlift to mid-thigh (1”)- 3RM
|
Back squat- 5RM@50X0
BTN press- 5×10 Barbell row- 5×20
A1 French press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×10 B2 Barbell curl- 5×10 Rest 30 and repeat |
Mid- hang snatch- (76%/3)5
Mid hang clean+ Power jerk w/3s pause in receiving position- (76%/3)5 Segment clean deadlift to mid-thigh (1”)- 3RM
|
Front squat- 5×5 (beat last week by 2.5-5kg)
Press- 5×10 Pull up- 5×10
A1 Bench press- 5×15 A2 plate lateral raise 5×10-20 Rest 30 and repeat
B1 Lying tricep extension- 5×15 B2 Barbell curl- 5×15 Rest 30 and repeat |
Segment Snatch- max
Segment clean+ Jerk- (1+1)RM
Segment clean deadlift to mid-thigh (1”)- (90% of Wednesday/3)5
Back squat- (85% of Tuesday/5)5@50X0
|
| Week 4 (BACK OFF WEEK- were no weight as prescribed use the same weight as last week) | ||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Segment snatch (mid- thigh)- (72%/2)3
Segment clean (mid- thigh) + Jerk – (72%/2)3 Segment snatch pull- (90%/3)4
|
Back squat- 90% of last week/3@50X0
BTN press- 3×10 Barbell row- 3×20
A1 French press- 3×15 A2 plate lateral raise 3×10-20 Rest 30 and repeat
B1 Lying tricep extension- 3×10 B2 Barbell curl- 3×10 Rest 30 and repeat |
Mid- hang snatch- (72%/2)3
Mid hang clean+ Power jerk w/3s pause in receiving position- (72%/2)3 Segment clean pull- (90%/3)4
|
Front squat- (75%/5)3
Press- 3×10 Pull up- 3×10
A1 Bench press- 3×15 A2 plate lateral raise 3×10-20 Rest 30 and repeat
B1 Lying tricep extension- 3×10 B2 Barbell curl- 3×10 Rest 30 and repeat |
Snatch- max
CJ- max
Back squat- 5RM
|