Week 15
2
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Transcript of Week 15
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Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch60%, 70%, 80%, 85%, 90%, 95%, 85%, 90%
2Cleans + 1Jerk 60%, 70%, 2@80%Back Squat 5RM, 4x5 @90%Kipping Pull Ups 5x Max Reps
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 60%, 70%, 80%, 90%, 95%, 85%, 90%Snatch Pulls 2x3@100%, 2x2@110%Rope Climbs Max climbs in 2 mins
ConditioningEMOM 10mins6 Shoulder to Overhead3 Burpees
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Mobility
ConditioningMuscle Up Progressions
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Hang Power Snatch2@60%, 2@65%,2@70%, 1@75%, 2@70%
Front Squat 2RM, 4x2@90%DB/KB Row 5x8 Each arm
Conditioning
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Hang Clean2@60%, 2@65%,2@70%, 1@75%, 2@70%
Clean Pulls 2x3@100%, 2x2@110%
ConditioningKipping HSPU4x Max Reps
Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch 60%, 70%, 80%, 90%, 95%, 85%, 90%Clean&Jerk 60%, 70%, 80%, 90%, 95%, 85%, 90%Back Squat 3RM, 4x3@90%
ConditioningRun?
Friday
Particular scaling or adjustments Workout Score/Time and Notes
Saturday
Particular scaling or adjustments Workout Score/Time and Notes
Wednesday
Particular scaling or adjustments Workout Score/Time and Notes
Thursday
Particular scaling or adjustments Workout Score/Time and Notes
Week 15Monday
Tuesday
Particular scaling or adjustments Workout Score/Time and Notes
Particular scaling or adjustments Workout Score/Time and Notes
