Back Squat 3-3-3 @80-85-88KG
Back Squat 3×3 @80% @70KG
6 Sets to 90% Power Snatch @48KG
Power Snatch 3×2 @80% @43KG
Power Snatch 5×1 @70% @40KG
DB Rotational Row 3×6 @50lbs
3R [10 Hanging Leg Raises + 5 Jefferson Curls @20KG]
050316
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Category Archives: Gymnastics
042716
Snatch Work up to 80% @50KG
Snatch 5×1 @70% @42KG
C&J Work up to 80% @67KG
C&J 5×1 @70% @60KG
Front Squat 6×2 @55KG
5R [8 Hanging Leg Raises + 5 Jefferson Curls]
033016
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]
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]
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
012916
Session #5
Max Snatch – 3 Attempts. 55-60-63(f)-63(f)
Max CnJ – 3 Attempts. 72-76-78(f)
Clean Pull 6×3 @90% @68KG
Bench Press 6×2 @80% @56KG
Bench Press 8×8 @35KG *30 Sec Rest
[8 Strict Chin Ups + 5 Reverse Dislocates] x5R
012816
Session #4
Work up to 90% Snatch 6-7 Sets @up to 54KG
Work up to 90% Clean & Jerk 6-7 Sets @Up to 70KG
Front Squat 5×5 @60% @45KG
[30 secs Pseudo Planche Plank + 10 Medial Glute Taps] x 3R
[10 V-Ups + 3 Jefferson Curls] x3R