Author Archives: dennisoh

Snatch Doubles 6 sets to heavy. @58KG. Miss 60KGSnatch 3×2 @45KGBack Squat 5×3 @80% @80KG5R [8 Pull Ups + 8 Dips]5R [24 sec Hollow Hold + 24 sec Arch Hold]

1. Snatch, 6 sets work to 90% effort @55KG2. Snatch 8×1 @ 70% 1RM @45KG3. Back Squat 5×3 @ 70% 1RM @70KG4. [8 Pull Ups + 8 Dips] x 5R5. [24s Hollow + 24s Arch] x 3R

Snatch 5×1 @70% @45KGClena and Jerk 5×1 @70% @60KGFront Squat 5×2 @70% @63KG3R [8 Pull Ups + 8 Dips]3R [24 sec Hollow Hold + 24 sec Arch Hold]

Clean & Jerk 3×1 @ 90% @78KGClean & Jerk 8×1 @ 80% @70KGPush Press 5×3 @ 80-85% @60KGFront Squat 5×3 @ 80% @72KG5 Rounds Of:10 Ring Rows24 Sec Hollow Hold10 Push Ups24 Sec Back Extensions

1. Hang Muscle Snatch 6×3 @ 35kg2. Snatch Balance 6×3 @ 40kg3. Hang Snatch 6×2 @ 45kg4. [8 Ring Rows + 8 Push Ups] x 5R5. [24s Hollow + 24s Arch] x 3R

Max Out DayBodyweight61.9KG Snatch 61(F), 61, 63, 65(F)Clean & Jerk 81, 83(F), 83 Clean Pull 5×3 @80KG5R [8 Ring Rows + 8 Push Ups]

Snatch 3×1 @ 58KGSnatch 6×2 @ 52KGBack Squat 5×3 @80% @80KG5R [8 Pull Ups + 8 Dips]5R [8 GHD Sit Ups + 8 Back Extensions]

Snatch Balance work up to 40KG *Technique WorkHang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]5R [24 sec Hollow Hold + 24 sec Arch Hold]