Snatch
65%x3 @34KG
70%x3x2 @36KG
75%x2x3 @40KG
80%x1x4 @42KG
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 4 @ 56KG
Back Squat 75% x 3 x 5 @70KG
Good Morning – 3×5 @40KG
Press – 3 x 8 @25KG
Hang Muscle Snatch – 5×3 @25KG
Power Snatch – 70% x 3 x 5 @36KG
Snatch Push Press + OHS – 70% (of sn) x 5+1 x 5 @36KG
Bench Press 8×8 @36.5KG *30 Sec Rest
50 Ring Push Ups
3min Dead Hang
Back Squat 5×1 @87KG
Clean & Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4 @42,46,49KG
Clean Pull – 90% x 3 x 4 @63KG
Front Squat – 70% x 4 x 5 @49KG
Week 1/12 Traditional Oly Cycle
Power Clean – 70% x 3 x 5 @50KG
Power Jerk (% of split jerk) – 60% x 3 x 5 @41KG
Push Press – 70% x 5 x 5 @ 36KG
4 sets; no rest:
2 min Jump Rope Or Rowing
10 pull-ups
10 push-ups
Hang Snatch + Snatch 4×2+1 @36KG
Snatch High Pull 4×3 @50KG
Bench Press 8×8@36KG *30 Sec Rest
50 Ring Push Ups
Back Squat 5×3 @80KG
Snatch Practice
Snatch High Pull 4×3@50KG
Snatch Balance Up to 50KG
Front Rack Dips Up to 110KG
Jerk From The Blocks Up to 55KG
Concentric Front Squat 5×3 @ 70KG *Remove 3rd Box
Behind Neck Pull Ups 5×5 @11KG *Last set 4 Reps
Back Squat 4×1 @87KG
Snatch Practice @30KG
Tripod Practice