This is the last week before the week of Christmas break. I know that I will still get some training in during that week, but it will likely be a truncated version. The following week, New Year week, I will be at a cabin in the woods so I will either take the week off, or just do some kettlebell or bodyweight work. It’s good timing because I told one of my lifters that I would train with them for a hypertrophy cycle starting the first week of the year. He’s 25. I’m almost 40. A little bit of rest leading into that block is probably a good idea.
Training has felt pretty good the last couple of weeks. Squats are progressing, albeit slowly and to a box, but still progressing. Snatches are, well, I can do them so I’ll take it.
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MONDAY
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TUESDAY
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Muscle Snatch: 45x10, 87x5, 110 2x5, 125 2x3, 135x2, 145x2
Snatch: 95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x2+almost make on 3rd, 170x2, 180x2, 190 2x2
Press: bar x20, 95 2x5, 125x3, 145x3, 180 4x3, 2x2
Close Grip Bench: 155x5, 175x5, 205 5x5
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Leg Curls: 110x20, 150x12, 190x6,5,4
Abduction: 150x20, 200 2x15
Hack Squat: sled x12, 1 plate per side x12, 2 plates x12, 3 plates x12, 4 plates x6
Box Squat: 135x2, 225x1, 315x1, 390x1, 420x1, 380x3, 355 2x5
Press: 155 1x7, 2x6
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WEDNESDAY
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THURSDAY
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60 Degree Incline: work up to 1-2@9, then 185 for 5 sets of whatever reps until I can get 5x5
Chin Ups: 2x5, 3x4
Power Clean + Power Jerk (3+1): work up to a max 3, then drop 10% for 5-7x3
Dips
Rows
Arms
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Press: bar x20, 95 2x5, 125x3, 145x3, 180 5x3, 1x2
Power Snatch: 167 8x3
Close Grip Bench: 222x5, 230x3, 237x2, 245x3, 222 2x5
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FRIDAY
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SATURDAY
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Press: 155 2x7, 1x6
Clean: work up in triples to hard 3, drop back 10% and work up to hard 2, drop back 10% and work up to hard 1 but no misses
High Bar Squat: 255 2x10, 295 2x8, 335 2x6
Deadlift: 405 2x8
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70 Degree Incline Press: work up to 1-2@9, then 175 for 5 sets of whatever reps
Dips
Rows
Arms
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