After finishing my power endurance phase, I have decided to finish this year with a mixed training phase. It will consist of a power day, two strength days, a power endurance day, and a conditioning day. I am basically using the concept of non-linear periodization after following a basic linear periodization scheme for the last 12 weeks. I’ve already began the workouts so here they were:
Day 1 (Power)
- Snatch 125lbsx3, 145lbsx3, 165lbsx3
- Clean and Jerk 165lbsx3, 185lbsx3, 205lbsx3
Day 2 (Strength)
This was performed circuit style
- Dips 45lbs 5×5
- Squats 295lbs 5×5
- Chin Ups 35lbs 5×5
Day 3 (Conditioning)
- JC Leg Crank (24 BW Squats, 12@ BW Alt Lunges, 12@ BW Alt Split Squat Jumps, 24 BW Squat Jumps)
- Push Up Series (5@ 1-Arm Push Ups, 5@ 1-Arm Push Ups with Opposite Hand on Ball, 5@ One Hand on Ball Push Ups with hold)
- Chin Up Series (5 Chin Ups, 5 L-Chin Ups, 5 Kip Ups)
- Ab Series (10 SB Plank Roll Out, 10@ SB Alternating Pikes, 10@ SB Alt Step Down in Push Up Position)
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