Wrestling Blogs - Gang Green Wrestling Club

Thank God It's Friday.
This SMMC stuff is not fun. Today went much better than planned though I did fail on getting deads in 3 sets.

100 Squats @ 50% [100 Lbs] - Done in two sets of 50
100 Deats @ 50 % [100 Lbs] - Done in Sets of 35/34/16/15

Monday goes back to Week 4 for strength recovery

Weeks 2 & 4 – Strength

Day 1:
Deadlifts – 3 x 20 @ 80%
Lat Pulls – 3 x 15 @ 60%
Power Cleans – 3 x 20 @ 40%
Back Hyperextensions – 3 x 15
Ab Rips/Hip Kicks – 60 [Sets of at Least 15 Reps]
Bent Rows – 3 x 20 @ 40%
Front Raises – 3 x 15 @ 30%
Lateral Raises – 3x 12 @ 20%

Day 2:
Squats – 10 8 6 6 @ Rep Max [RM]
Sumo Pulls – 3 x 20 @ 50%
Shrugs 3 x 20 @ 100%
Fingertip Push Ups – 100 [Sets of at Least 20]
Stance Rope Pulls – 3 x 12 @ 60%
Hang Presses – 3 x 15 @ 50%
Benches – 3 x 12 @ 50% [Include at Least 1 set of Incline Bench]

Day 3:
Pull Ups – 3 x RM [At Least 10 Each Set]
1 Leg Dead Lift – 4 x 5 @ 50%
Dips – 3 x RM [At Least 12 Each Set]
High Pulls – 3 x 20 @ 50%
Hammer Jumps – 3 x 12 @ 40%
100’s – 300 [Sets of at Least 60]
V-Sits – 60 [Sets of at Least 12]
Superman’s – 40 [Sets of at Least 8]

Day 4:
2 Leg Deads – 4 x 5 @ 100%
Squats – 2 x 30 @ 120%
Power Cleans – 4 x 5 @ 100%
Curl Presses – 4 x 5 @ 60%
Fingertip Pushups 100 [Sets of at Least 20]
Mat Touches – 200 [Sets of at Least 25]
Lat Pulls – 4 x 5 @ 100%
Front Raise – 3 x 6 @ 70%
Lateral Raise – 3 x 6 @ 50%
Shrugs – 4 x 5 @ 150%