Monday, 10/5: 7 Darts is too much

Week 7, Day 1: One more week until the rest week

1. Back Squat: 1x5, 1x4, 3x3. Keep the 5 and 4 at a lower, but somewhat challenging weight, then take the 3x3 as heavy as you can. Do no more than 3 working sets.
2. Push Press: 5 sets of 3 reps
3. Glute Ham Raise, or Hamstring Exercise: 4 sets of 8-10 reps
4. Incline Bench: 5 sets of 5 reps
5. Weighted Abs: 5 sets


Back Squat: 5x5

21-15-9 of:
135 Clean
Rings Dips
*This workout is Elizabeth from


  1. that picture is what i do to jp if he doesnt pr every week. that is why his prs are so consistant.

  2. I wasn't feeling so great today and didn't workout. In fact, I think I have been fighting something off for a few days now which explains why I felt so beat down late last week.

    Question: Tomorrow should I do today's workout or just start in w/ the one scheduled for tomorrow? Or, should I do a few pieces of each? IMHO, I probably don't need as much work on my squats as I do the technical stuff w/ the snatch and C&J.

  3. Michele,

    If your squats don't need as much work, then skip Monday and just do Tuesday. However, if you're still feeling under the weather, be very careful about how hard you go. We don't want to ruin your immune system and just keep you sick for the remaining couple weeks. Take the time to get well, then go hard.