5 Sets Work Up to 90% Power Snatch
Power Snatch
5×1 @80% @43KG
5×1 @70% @40KG
Snatch Pull 8×2 @110% @66KG
Power Snatch Practice
3R [10 Back Extensions + 30 Sec Hollow Hold]
033016
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Monthly Archives: March 2016
032816
Work up to 3 Snatch @80% @48KG *3 out of 5
Work up to 3 Clean & Jerk @80% @63KG
Front Squat 3×5 @50KG
032616
Back Squat 5×5 @60KG (Shoulder Complex Between Sets 12 Front Delt Raises, 12 Side Shoulder Raises)
Incline Bench 8×8 @30KG *30 Sec Btw Sets
031716
Deadlift Singles 100,110,125
Deadlift 5×2 @85KG
Front Squat 5×2 @62KG
Snatch. Work to Max. 50,55(f),55,61(f),61(f)
031516
3R [5 Pseudo Plange Push Up + 30 Sec Hollow Hold]
6R [5 Pull Ups + 5 Dips] (5KG Weighted)
3R [5 Shoulder Dislocates @2.5KG + 30 Sec Jefferson Curl @15KG]
031416
Power Snatch 3×3 @40KG
Back Squat 5×5 @65KG
031216
Singapore Weightlifting Championship
Weight in: 56.05
Snatch 50,56,62(f)
C&J 70,75,78
031016
Session #4
Technique work
Snatch 8×1 @70%
CnJ 8×1 @70%
Back Squat 5×5 @50KG
030916
Session #3
Power Snatch, 3×1 @ 70%, 5×1 @ 80% @37KG, 42KG
Power Clean 3×1 @ 70%, 5×1 @ 80% @50KG, 60KG
Push Press 5×2 @ 75% @47KG
Front Squat 5×3 @ 60% 1RM @47KG
030816
Session #2
1. CnJ 5×1 @ 70%, 5×1 @ 80% @54KG, 62KG
2. Jerk Drive 6×2 @ 100% Jerk 1 RM @80KG
3. 30 Strict Pull Ups + 30 HSPU *Replaced HSPU w Bar Dips
4. 5 min Assault Bike @ easy pace