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    70's Big 4 Days

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    Chr Kai
    This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.

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    70's Big 4 Days

    Uploaded by

    Chr Kai
    47 views3 pages
    This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.

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    70's big 4 days

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    This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    47 views3 pages

    70's Big 4 Days

    Uploaded by

    Chr Kai
    This document outlines a 4 day strength training program that focuses on weightlifting movements like the snatch and clean and jerk. Day 1 includes snatch, clean and jerk, and hamstring/lower back exercises. Day 2 focuses on back squat, press, rows, and muscle snatch with overhead squats. Day 3 has snatch, clean and jerk, and pull ups. Day 4 includes front squat, bench press, deadlifts, curls, and box jumps. Each day has variants for the main lifts and provides rep schemes and weight progression over 5 sets for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    Day 1 Variants

    Snatch (heavy singles)


    C&J (medium; doubles; 6-10reps total)
    Hamstrings, Lower Back RDL
    Shoulder Laterals

    Day 2 Variants

    Back Squat Slow, no pause


    Press Push Press
    Rows Bent over
    OWL Strenght or technique Muscle snatch + OHS (pause at bottom)

    Day 3 Variants

    Snatch (medium; doubles; 6-10reps total)


    C&J (heavy singles)
    Pull ups, Chin ups Pull ups

    Day 4 Variants

    Front Squat Slow, no pause


    Bench Press Regular
    Deadlifts Snatch DL
    Curls Dumbell
    Box Jumps
    Rep scheme Monday
    Set 1 Set 2 Set 3 Set 4 Set 5
    87.5 87.5 87.5 87.5 87.5
    Singles 95 95 95 95 95
    3*5 110 110 110
    3*8 12.5 12.5 12.5

    Rep scheme Tuesday


    Set 1 Set 2 Set 3 Set 4 Set 5
    4*5 110 110 110 110
    6*3 85 85 85 85 85
    3*6 95 95 95
    1RM

    Rep scheme Thursday


    Set 1 Set 2 Set 3 Set 4 Set 5
    Doubles 80 80 80 80
    105 105 105 105 105
    amap

    Rep scheme Friday


    Set 1 Set 2 Set 3 Set 4 Set 5
    4*4 85 85 85 85
    3*5 85 85 85
    3RM
    3*6 20 20 20
    Set 6

    95

    Set 6

    85

    Set 6

    Set 6

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