Weightlifting: Red Quadzilla, Phase 2, Week 5

Plan of the Week
 

Ok. First the bad news. 

This week should be really, really tough. We are hitting a peak in squat volume and the 6 x 6, 8 x 4, and 10 x 2 front squat protocol should be about as bad as it gets for us for the rest of the year.

Well...maybe.

The good news? You will be a much better person for going through this. Life is too short to always be comfortable. 

Goal

Honestly - complete the squat sets. That is it. Trust me, progress on the classic lifts will come. Do what you can to nail these sets with the heaviest weights you can. 

Workouts

Monday

1. Slow Snatch + Hang Snatch - 5 x 2
2. Front squat 6 x 6
3. Weightlifters Weight Watchers Program (WWWP), with a 10 min clock:
   - 10 x dumbbell flys
   - 10 x bent rows (barbell or dumbbell)
   - 20 x crunches (body weight)
   - 1 x HEAVY or FAST sled push

Tuesday

1. BTN Jerk - 6 x 2
2. Power Clean - 6 x 2
3. Bird dogs - 3 x 8
4. 100 bicycle kicks (count each time your knee touches your elbow)

Wednesday

1). Power Snatch + OHS + Snatch Balance: 6 x 3
2). Snatch Grip Push Press - 4 x 8
3). 4 x 12 Back Extensions (weighted)
4). 4 x max effort strict pulls


Thursday

1. Slow Clean + Hang Clean - 5 x 2
2. Front squat - 8 x 4
3. WWWP - 3 rounds:
   - 3 x Deadlift (100-180 kilos)
   - 8 x pull-ups
   - 8 x push-ups
   - 30s plank
   - 200m jog (Notice I said jog. Not run)

Saturday

1. Snatch - 5 x 1 (80-90%)
2. Front squat - 10 x 2
3. WWWP - With a 20 min clock:
   - Easy to medium pace row
   - Every 4 min, do 8 x RDLs, 8 x curl-to-press, 16 x leg raises