Week 3
Session #1
Snatch 10×1 @80% @48KG
Snatch Pull 8×1 @100% @60KG
Back Squat 5×3 @80@ @76KG
5R [10 Pull Ups + 10 Dips]
*5 Reversse Dislocates after pull Ups, 5 Dislocates after Dips
022916
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Monthly Archives: February 2016
022716
Session #5
Bench Press 5-6 Sets 1RM @70KG, 73KG(F), 71KG(F)
Bench Press 6×2@80% @56KG
4R [10 Strict Pull Ups + 10 Dips]
* Lat Stretch and Pec Stretch after each exercise
1 Arm DB Row 3×10 @30KG DB
Lateral Raises 3×8 @5KG
022616
Session #4
Snatch 90% x3 @55KG 3/4
CnJ 90% x3 @70KG 3/3
Back Squat 5×5 @70% @67KG
022416
Session #3
Work up to 80% Power Snatch @41KG
Power Snatch 8×1 @70% @36KG
Work up to 80% Power Clean & Jerk @58KG
Power Clean & Jerk 8×1 @70% @50KG
Front Squat 5×5 @70% @54KG
3R [10 Pull Ups + 15 Push Ups + 20 Squats] For Quality
022316
Session #2
15 Min Work to a heavy C&J. @77KG
C&J
85% 5×1 @66KG
75% 5×1 @60KG
Clean Deficit Pulls 10×1 @100% @77KG
5R [8 Bar Dips + 30 Sec Pec Stretch]
022216
Week 2
Session #1
15 Min Work to a heavy power snatch. @51KG, @53KG Below Parallel
Power Snatch
85% 5×1 @44KG
85% 5×1 @40KG
Back Squat 5×3 @75% @72KG
Press
4×1 @48KG
3×2 @45KG
3R [10 GHD Sit Ups + 30 Sec Shoulder Bridge]
021916
Session #5
Hang Snatch 8×1 @ 80% 1RM @50KG
Hang Snatch 5×1 @ 70% 1RM @43KG
Front Squat 2-2-2 @65-70-75
Front Squat 3×2 @ 75% 2RM @56KG
3R: 12 Pull Ups, 15 Wall Balls @ 10kg, Row 500m @4:16
021816
Session #4
10 mins, work to a heavy Clean & Press @53KG
10 mins, work to a heavy hang Clean @75KG
Clean & Press 5×2 @ 80% 1RM @43KG
Weighted Pull Ups 3-3-3, 2×3 @ 70% 3RM @14KG
[8 HSPU + 3 Weighted Dislocates @ 2.5kg] x 4R *Sub HSPU with 25LBS DB Press
021716
Session #3
Power Snatch 15min work to heavy rep @49kg, Full Squat 53KG
Power Snatch
3×1 @85% @43KG
5×1 @80% @40KG
Snatch Grip Hang High Pull 8 sets to Heavy triple @73KG
5R [24sec Hollow Hold + 24sec Shoulder Bridge]
Row 1000m @4:16
021616
Session #2
6 Sets work up to 90% CnJ @70KG
CnJ 5×1 @80% @61KG
CnJ 3×1 @70% @54KG
Clean Pulls 8×2 @100% @76KG
5R [8 Back Extensions + 8 GHD Sit Ups]