Recovery week – Kingdom Barbell Club

Posted by George on 31/07/2017

Monday

Back Squat- 90% of last weeks 3RM for 2×3

OTM Snatch- (70%/1)8*

CJ- (70%/1)8 * (1 minute rest)

Do NOT work up this week

Hip snatch+ hang snatch+ Snatch balance- (70%/1+1+1)3

Power clean+ Push press+ Power Jerk- (70%/1+1+1)3

Clean pull- (90%/3)3

Pull ups- accumulate 25 reps (add weight if needed)

Floating snatch- (70%/2)4

Floating clean and Jerk- (70%/2+1)3

Back Squat- (90%*/2)4 *(of Monday)

Weighted dip- (X/5)5 (continue progressing)

Snatch- max

Clean+ Jerk- max

Front Squat- 2RM; (-10%/2)2

Single arm kettlebell row- 6×8-12

Bench press- 5RM, 1st rep paused 5s

A1 Incline Dumbell bench press- 3×8-12

A2 EZ Curl -4×8-12

B1 Seated dumbell shoulder press- 3×8-12

B2 Lateral raise

B3 Curl (any variation)

Weighted plank- 4x30s

Keep rest periods short. This workout should take no longer than 90 minutes.