Week 4
Session #1
Muscle Snatch 6×1 @70% @32KG
Snatch 3×1 @70% @42KG
5×1 @80% @48KG
Back Squat 5×3 @60% @57KG
Easy 1000m Row
030716
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Monthly Archives: March 2016
030516
Session #5
Snatch ~93% 3×1 @ 57KG 2/4
55KG 0/2
CnJ 3×1 @~93% @72KG
Front Squat 5×3 @65% @50KG
3R Shoulder Work
030416
Session #4
Snatch 5×1 @75% @45KG
CnJ 5×1 @75% @60KG
Back Squat 5×3 @65% @65KG
030216
Session #3
Power Snatch 5-6 Sets work up to 90% @47KG
Power Snatch
3×1 @85% @45KG
3×1 @80% @42KG
3×1 @70% @40KG
Front Squat 5×3 @80% @62KG
2R [12 GHD Sit Ups + 12 Back Extensions]
030116
Session #2
C&J 10×1 @80% @62KG
Clean High Pull 8×1 @100% @77KG
1 Press + 2 Push Press x8 @47KG