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Week 16

This document outlines a week 16 final test workout plan consisting of weightlifting and conditioning sessions Monday through Saturday. The weightlifting sessions focus on snatch, clean and jerk, front and back squats, and involve working up to a 1 rep max on various lifts. The conditioning sessions include exercises like push ups, sit ups, squats and muscle up progressions, completed in circuits with increasing difficulty. Details are provided on set and repetition schemes, scaling options, and spaces to log workout scores and notes.

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Giovanni Delli Santi
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
177 views

Week 16

This document outlines a week 16 final test workout plan consisting of weightlifting and conditioning sessions Monday through Saturday. The weightlifting sessions focus on snatch, clean and jerk, front and back squats, and involve working up to a 1 rep max on various lifts. The conditioning sessions include exercises like push ups, sit ups, squats and muscle up progressions, completed in circuits with increasing difficulty. Details are provided on set and repetition schemes, scaling options, and spaces to log workout scores and notes.

Uploaded by

Giovanni Delli Santi
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Week

16 Final Test
Monday
Weightlifting
Snatch
Clean&jerk
Back Squat
Conditioning
Max Kipping Pull ups
Tuesday
Weightlifting
Snatch Pulls
Strict Press
Conditioning
6 Rounds
10 Push Ups
10 sit Ups
10 Squats
Wednesday
Weightlifting
Mobility
Conditioning
Muscle Up Progressions
Thursday
Weightlifting
Snatch
Clean+Jerk
Front Squat
Friday
Weightlifting
Mobility
Conditioning
Muscle Up Progressions
Saturday
Weightlifting
Snatch
Clean+Jerk
Front Squat

Volume/Intensity
60%, 70%, 80%, 3@85%
60%, 70%, 80%, 3@85%
1RM

Set 1

Set 2

Particular scaling or adjustments

Volume/Intensity
2x3@100%, 2x2@110%
1RM

Set 4

Set 5

Set 6

Workout Score/Time and Notes

Set 1

Set 2

Particular scaling or adjustments

Volume/Intensity

Set 3

Set 3

Set 4

Set 5

Set 6

Workout Score/Time and Notes

Set 1

Set 2

Particular scaling or adjustments

Set 3

Set 4

Set 5

Set 6

Workout Score/Time and Notes

Volume/Intensity
1RM
1RM
1RM

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Volume/Intensity

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Particular scaling or adjustments

Volume/Intensity
1RM
1RM
1RM

Workout Score/Time and Notes

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

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