ACP Week of 5/2/16
Power Clean & Jerk (1+2)-(1+2)-(1+2), 3x(1+2)
16 Minutes Volume Accumulation: 2 Muscle-Ups + 3 Strict Ring Dips 30 second L-Hold
Row or Bike 5 minutes @ 6 20 sets: 30 seconds @ 10 30 seconds @ 6 5 minutes @ 6
Bench Press 5-5-5-5, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last week's first working set Second set = +5-10lbs from last second working set Third set = +5-10lbs from last week's third working set (top set) Fourth and Fifth sets = -10% from today's heaviest set
If you missed last week use 3 sets of 5 to build, use the 4th set to find a 5RM and the 5th set as a down set.
Romanian Deadlift 4x10