Snatch
65%x3 @34KG
70%x3x2 @36KG
75%x2x3 @39KG
80%x1x2 @42KG
85% x 1 @45KG
90% x 1 @47KG
Heavy single 50(F), 50(F), 50
Clean & Jerk
65% x 3+1 @46KG
70% x 3+1 x 2 @49KG
75% x 2+1 x 3 @53KG
80% x 1+1 x 2 @56KG
85% x 1+1 @60KG
90% x 1+1 @64KG
Heavy 1+1 @67KG, @70KG
Back Squat
75% x 3 @70KG
80% x 3 @75KG
83% x 3 @78KG
3RM @82KG, @85KG(2)
Good Morning – 3×5 @55KG
Press – 8RM @30KG
Power Clean
70%x 3 @49KG
75% x 3 @53KG
78% x 3 @55KG
3RM @60KG, 63KG
Power Jerk
60% (of jerk) x 3 @41KG
65% x 3 @45KG
68% x 3 @47KG
3RM @51KG, 56KG, 61KG, 64KG(F)
Push Press
70% x 5 @36KG
75% x 5 @39KG
78% x 5 @41KG
5RM @45KG, 50KG
Clean & Jerk
60% x 3+1 @42KG
65% x 3+1 @46KG
70% x 3+1 @49KG
75% x 3+1 @53KG
80% x 3+1 @56KG
Max 3+1 @60KG
Clean Pull – 100% (of clean) x 3 x 4 @70KG
Front Squat
70% x 4 @49KG
75% x 4 @53KG
78% x 4 @55KG
4RM @60KG, @70KG
15 Ring Push Ups
12 DB Bench Press @25LBS
15 Ring Push Ups
10 DB Bench Press @30LBS
15 Ring Push Ups
8 DB Bench Press @35LBS
Hang Muscle Snatch – 5 x 3 @33KG
Power Snatch
70% x 3 @36KG
75% x 3 @39KG
78% x 3 @41KG
3RM @43KG, 45KG(2 Reps)
Snatch Push Press + Overhead Squat
70% (of snatch) x 5+1 @36KG
75% x 5+1 @39KG
78% x 5+1 @41KG
max 5+1 @45KG, 48KG, 52KG
Snatch
60%x3 @31KG
65%x3 @34KG
70%x3 @36KG
75%x3 @39KG
80%x3 @42KG
3RM
Attempt 1 @45KG, 2 Reps
Attempt 2 @45KG, 1 Rep
Attempt 3 @44KG, 0 Rep
Snatch Pull – 100% (of sn) x 3 x 4 @52KG
Back Squat
70% x 6 @65KG
75% x 6 @70KG
78% x 6 @73KG
6RM
Attempt 1 @78KG
SLDL – 3×5 @70KG
Snatch
65%x3 @34KG
70%x3x2 @36KG
75%x2x3 @39KG
80%x1x2 @42KG
85% x 1x 2 @44KG
Clean & Jerk
65% x3+1 @46KG
70% x 3+1 x 2 @49KG
75% x 2+1 x 3 @53KG
80% x 1+1 x 2 @56KG
85% x 1+1 x 2 @60KG
Back Squat – 80% x 3 x 5 @75KG
Good Morning – 3×5@50KG
Press – 3 x 8 @28KG
Hang Muscle Snatch – 5×3 @30KG
Power Snatch – 75% x 3 x 5 @39KG
Snatch Push Press + OHS – 75% (of sn) x 5+1 x 5 @39KG
Bench Press 8×8 @37KG *30 Sec Rest
50 Ring Push Ups
Clean & Jerk
60% x 3+1 @42KG
65% x 3+1 @46KG
70% x 3+1 @50KG
75% x 3+1 x 3 @53KG
Clean Pull – 95% (of clean) x 3 x 4 @ 63KG
Front Squat – 75% x 4 x 5 @ 49KG
Power Clean – 75% x 3 x 5 @53KG
Power Jerk (% of split jerk) – 65% x 3 x 5 @45KG
Push Press – 75% x 5 x 5 @39KG
Week 2/12 Traditional Oly Cycle
Snatch
60%x3 @ 31KG
65%x3 @ 34KG
70%x3 @ 36KG
75%x3x3 @ 40KG
Snatch Pull – 95% (of sn) x 3 x 4 @47KG
Back Squat – 75% x 6 x 5 @65KG
SLDL – 3×5 @60KG