A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
C.
In 13 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 60%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
In 15 minutes, build to a 3-RM Push Press
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps @ 90% of 3-RM weight
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
A. Every 2 minutes, for 16 minutes (8 sets): Power Snatch *Sets 1-2 = 2 reps @ 75% (85) *Sets 3-4 = 2 reps @ 80% (95) *Sets 5-6 = 1 rep @ 85% (100) *Sets 7-8 = 1 rep @ 90% (105) B. Every 2 minutes, for 12 minutes (6 sets): Power Jerk x 2 reps *Sets 1-2 @ 80% (125lbs) *Sets 3-4 @ 85% (135lbs) *Sets 5-6 @ 90% (145lbs) C. In 13 minutes build to: Deadlift x 2-3 reps @ 90% of 1-RM Deadlift (335lbs) WOOF…. Immediately followed by… Every 2 minutes, for 6 minutes (3 sets):… Read more »
A.
Power Snatch x 2 x 4 / x 1 x 4
1-2 – 170# / 3-4 – 180# / 5-6 – 190# / 7-8 – 200#
B.
Power Jerk x 2
1-2 – 250# / 3-4 – 265# / 5-6 – 280#
D.
Push Press x 3 – built up to 225#
Push Press x 3 x 3 – 205#
Julien’s Strongman Program Day 1
TAO
Sandbag Toss x 15 – 45# – 140’
TYQ
100’ Chainsaw Rope Pull x 3 – 140#
TYQ
200’ Farmer’s Carry w/ a turn at 100’ x 3 – 90#
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