Prep Phase –M1/Strength- Week 3 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
LET THE BIG DOG EAT!!!
In 30min
Snatch-RFH- 2RM
**Recommendations on Jumps: 3/45% 2/60% 2/70 2/75% 2/80% 2/85% 3-5×2/90-101%
-Rest 5min-
In 30minClean & Jerk -RFH- 2RM
**Recommendations on Jumps: 3/45% 2/60% 2/70 2/75% 2/80% 2/85% 3-5×2/90-101%
On a 2min Clock
Back Squat 3-5×2-3/80-85%

Prep Phase – M2 – 1 of 4 weeks (Westside-Texas Method)

Chain Bench Press 5/35% 5/45% 5/55% 5/65% 5/70%

Chain Bent Over Row 5/35% 5/45% 5/55% 5/65% 5/70%

Speed / EMOM
Band Bench 8-10×2-3/50% of Tuesday RFH

Speed / EMOM
Band Bench Row 8-10×2-3/50%

A) 3-5×10-15
a1. DB Seated Press
a2. 1 Arm DB Bent Over Row

B) 3-5×10-15
b1. Dips
b2. Pull Ups

C) 3-4×30-60sec
c1. Pillar
c2. Supine Plank w/ knees bent
c3. Oblique Pillar (15 to 30sec)