Explosive Strength Workout: Week 6!
By: Jarred Rome
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.
Week 6
7/30-8/3
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
3/200's |
3/220's |
2/235's |
2/250's |
2/265's |
| Bench |
4/390's |
4/405's |
4/425's |
4/445's |
4/460's |
4/475's |
| Lat Pulldown |
8/250's |
8/250's |
8/250's |
8/250's |
| Jurgens |
8/30's |
8/30's |
8/30's |
8/30's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
3/333's |
3/353's |
2/375's |
2/400's |
| Push Press |
3/313's |
3/333's |
2/353's |
2/375's |
2/390's |
| Skull Crushers |
8/155's |
8/155's |
8/155's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
3/333's |
3/343's |
2/353's |
2/368's |
2/380's |
| Clean Pull |
3/400's |
3/400's |
2/420's |
2/420's |
| Front Press |
6/220's |
6/235's |
6/250's |
6/265's |
| Reverse Hypers |
10/85's |
10/85's |
10/85's |
Week 5 was incomplete due to my trip. I changed bench but left everything else.
Jarred Rome
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