Author Archives: dennisoh

1. Snatch Balance 6×3 @ 65-70% 1RM @40-45KG2. Snatch Pull 6×3 @ 100% Snatch 1RM @65KG3. Snatch 5×3 @ 50% 1RM @40KG4. [8 Hinge Rows + 20s Lat Stretch] x 5R5. [30s Hollow + 30s Arch] x 3-4R

Clean Stance Sumo Grip Pull 5×5 @90KGQuarter Back Squat. Squats Ups 5×5 @100,110,120,130,140KG5R [5 Press @40KG + 8 Side Bends @16KG]

Clean & Jerk 6 sets to 90% @80KGClean & Jerk 8×1 @64KGDeficit Pendulum Clean Pull to above knee 5×5 @40,50,55,60,65,70KG5R [8 Single Arm 90deg Ring Row + 8 Push Ups]3R [10 Lying down 90 deg knee side to side + … Continue reading →

Power Clean 6 sets to heavy single @78KG. Missed 80KGPower Clean 8×1 @63KGBack Squat 5×3 @83KGQuarter Back Squat. Squats Ups 5×5 @100,110,120,120,130Press 5×3 @85% @47KG5R [8 Pull Ups + 8 Dips]5R [8 V-Ups + 5 Jefferson Curls @15KG]

Hang Muscle Snatch. Work to heavy single. @47KG. Miss 50KGHang Muscle Snatch 5×2 @40KG2 Snatch Pull + 1 Snatch High Pull 5×1 @65KG5R [8 Swinging Lat Row@45lbs + 8 DB Floor Press @45lbs]5R [8 V-Ups + 5 Jefferson Curls @15KG]

Power Clean & Jerk 6 sets to 90% effort @70KG. 75KG Didnt catch it power.Power Clean & Jerk 6×1 @60KGClean Pull (Mid Thigh to Mid Shin) 5×5 @65KGFront Squat 5×5 @80% @72KG5R [8 Hinge Rows + 8 Push Ups]

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