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.
A.) Snatch + Hang Snatch
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)
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)