Bodybuilding.com - Jarred Rome - Explosive Strength Workout: Week 3!

This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Explosive Strength Workout: Week 3!

By: Jarred Rome

To download the full workout in Microsoft Excel, click here.

Week 3
7/9-7/13

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Snatch 4/197's 4/220's 3/230's 3/240's 3/240's

Bench 5/350's 5/365's 5/375's 5/390's 5/405's 5/425's

Lat Pulldown 10/240's 10/240's 10/240's 10/240's

Jurgens 10/25's 10/25's 10/25's 10/25's

Click Here For A Printable Log Of Week 3 Monday Workout.

Wednesday	Set 1	Set 2	Set 3	Set 4	Set 5
Snatch Pull	4/313's	4/333's	3/353's	3/373's
Push Press	4/265's	4/313's	3/333's	3/353's	3/373's
Skull Crushers	8/135's	8/135's	8/135's
Varied Hip	10 reps	10 reps
Wrist Curl	20 reps	20 reps	20 reps

Click Here For A Printable Log Of Week 3 Wednesday Workout.

Friday	Set 1	Set 2	Set 3	Set 4	Set 5
Clean	4/275's	4/313's	3/343's	3/360's	3/360's
Clean Pull	4/370's	4/380's	3/390's	3/400's
Front Press	8/187's	8/207's	8/220's	8/230's
Reverse Hypers	10/65's	10/65's	10/65's

Click Here For A Printable Log Of Week 3 Friday Workout.

To download the full workout in Microsoft Excel, click here.

Jarred Rome

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