04/13/16: Week 8- Day 3

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Programming will now be broken down into two option: 

3 Timers: is designed for athletes who cannot recovery quickly enough to train 5x per week. These athletes find their training to be better when using 3-4 lifts per training day and taking a rest between training days. Lifts will be very similar to the 5 day schedule, just condensed into 3 sessions with some small other changes. 

5 Timers: is designed for the athlete who can handle the volume of training 5x per week. Training sessions will use 2 lifts per day, 5 days a week. 

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3x 

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A.) Snatch + Hang Snatch

50/65/65/70/75/80

B.) FS: 3 seconds in bottom, 10 seconds in top, Max, then 83% 3×3

C.) Split Press- light x 10 (3x)

D1.) Belt Squat: med x 20 (3x)

D2.) Bent Over Row- med heavy x 5 (3x)

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5x

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A.) FS: 3 seconds in bottom, 10 seconds in top, Max, then 83% 3×3

B.) Split Press- light x 10 (3x)

C.) Belt Squat: med x 20 (3x)

D.) Bent Over Row- med heavy x 5 (3x)