All things being equal I felt it best to arrange my program to fit with Rif. It just makes most sense. This way we can push each other and share feedback about the workout during that session.
New Plan
Monday
Jerks
Deadlift
Jandas
Wednesday
Snatch (Max Vo2, and/or heavy loads i.e. 24, 28 or 32)
Weighted Pull-ups
Pistol or Squat (this is if I choose to do a 3 day program or I am feeling it that day).
Friday
PRess (heavy 32 &/or 40)
Swings (1 Arm will depend on Snatch day workout)
Pull-ups (bodyweight if I do the 3 day workout)
Saturday
Pull-ups (bodyweight)
Pistol or Squat
Todays Workout
Jerks (1 kb)
16/5/5
24/5/5
32/5/5
32/6/6
32/7/7
32/5/5
Key points:
*Stay flat footed on first dip (do not go onto my toes)
*Drive up and back pushing off the chest
*Stay in control (not a weight I have to Jerk so takes strong focus to stay in control)
Deadlift
135/3
185/3
225/3
275/2
315/2
387/1x12
Key Points
*Drive through the legs
*Engage the Lats (Ever wonder how important lats are for human movement, very!)
*Big Arch
Jandas
Using 65cm ball and 20kg KB
8x3
Key Points
*Important to counterbalance my erectors and eliminate the hip flexors.
Evolution in action
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