Session #1
6 Sets work up to 90% Snatch (54KG) *Missed 50KG 3x. Got 50KG
Snatch 5×1 @80% @48KG
Snatch 3×1 @70% @42KG
Back Squat 5×3 @75% @72KG
Press 5×3 @75% @40KG
3R for Quality [10 Pull Ups, 15 Push Ups]
021516
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Monthly Archives: February 2016
021316
Session #4
Clean High Pull 5×3 @70% 1RM @53KG
Clean Pull 8×2 @85% 1RM@65KG
Weighted Pull Ups, 5 Sets work to heavy double @17.5KG
Bench Press 8×8 @40KG *30 Sec Rest
021116
Session #3
Snatch High Pull 5×2 @ 70% 1RM @42KG
Snatch Pull 5×2 @ 85% 1RM @51KG
Back Squat 6×2 @ 75% 1RM @72KG
[10 Hanging Leg Raises + 3 Jefferson Curls] x 3R
021016
Session #2
Front Squat 5×5 @60% @45KG
Clean & Jerk 10×1 @70% @53KG
Power Clean @80% @61KG
020816
Week 4
Session #1
Back Squat 5×3 @65% @62KG
Hang Snatch High Pull 8×3 @75% 1RM @45KG
30 Strict Pull Ups
[10x Scapular Shrugs + 5x CatCow] x3R
[24 Sec Hollow + 24 Sec Shoulder Bridge] x3R
020616
Session #5
6-7 Sets work to 90% Power Snatch @46KG
Power Snatch 5×1 @80% @41KG
Power Snatch 8×1 @70% @36KG
Muscle Snatch, 10 mins work to a heavy rep @43KG
Muscle Snatch 8×1 @70% @31KG
Bench Press 8×8 @36KG *30 Sec Rest Btw Sets
Snatch Balance 5×2 @80% Muscle Snatch @35KG
020516
Session #4
Power Clean and Jerk, 15 mins to a heavy rep. @70KG
Power Clean & Jerk 5×1 @ 80% 1RM @56KG
Front Squat 6×2 @ 70% 1RM @53KG
[30 secs Pseudo Planche Plank] + 10 Medial Glute Taps] x 4R
020416
Session #3
Power Snatch, 15 mins work to a heavy rep.@51KG
Power Snatch 5×1 @ 80%1RM @41KG
Snatch Push Press 5×2 @ 80% 1RM @48KG
Snatch Pull 8×2 @ 100% Snatch 1RM @60KG
[30 sec HS Hold + 3 Weighted Dislocates @ 2kg] x 4R
020316
Session #2
Clean 3×1 @ 90% 1RM @70KG
Power Clean 8×1 @ 80% 1RM @61KG
Press 3×3 @ 40kg
1 Push Jerk + 1 Split Jerk complex, 8 sets @ 80% 1RM Jerk @60KG
[5 Pseudo Planche Push Ups + 5r Reverse Xiaopeng] x 5R
[30 sec Hollow + 30 sec Bridge] x 4R
020216
Week 3
Session #1
Snatch 3×1 @ 90% 1RM @54KG (3 Out of 5 attempts)
Snatch 8×1 @ 80% 1RM @48KG (8 of 8 attempts)
Back Squat 5×3 @ 83kg
[8 Behind-the-Neck Pull Ups + 30 sec Lat Stretch] x 5R
[10r Scapular Shrugs(on toes) + 5r Cat/Cow Stretch] x 5R