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
012916
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Category Archives: Hypertrophy
012216
Session #5
Power Snatch 3×1 @ 50% 30KG
2×1 @ 65% 33KG
2×1 @ 75% 38KG
1 @ 80% 40KG
3 x1 @ 90% 45KG
Behind-the-neck Snatch Push Press, 10 mins, work to a heavy single 65KG, 70KG Miss x2
Behind-the-neck Snatch Push Press 5×1 @ 80% 1RM 52KG
Snatch Grip Lat Pulls, 6-7 sets, work to a heavy triple Up to 65KG
[8 Hanging Leg Raises + 3 Jefferson Curls @ 20kg] x 5R
Bench Press 8×8 @35KG *Last set 5 Reps, 30 Sec Rest
[5 BTN Pull Ups + 30 Sec Lat Stretch] x 5R
092315
Clean & Jerk
60% x 3+1 @42KG
65% x 3+1 @46KG
70% x 3+1 @49KG
75% x 3+1 @53KG
80% x 3+1 @56KG
Max 3+1 @60KG
Clean Pull – 100% (of clean) x 3 x 4 @70KG
Front Squat
70% x 4 @49KG
75% x 4 @53KG
78% x 4 @55KG
4RM @60KG, @70KG
15 Ring Push Ups
12 DB Bench Press @25LBS
15 Ring Push Ups
10 DB Bench Press @30LBS
15 Ring Push Ups
8 DB Bench Press @35LBS
091715
Hang Muscle Snatch – 5×3 @30KG
Power Snatch – 75% x 3 x 5 @39KG
Snatch Push Press + OHS – 75% (of sn) x 5+1 x 5 @39KG
Bench Press 8×8 @37KG *30 Sec Rest
50 Ring Push Ups
091015
Hang Muscle Snatch – 5×3 @25KG
Power Snatch – 70% x 3 x 5 @36KG
Snatch Push Press + OHS – 70% (of sn) x 5+1 x 5 @36KG
Bench Press 8×8 @36.5KG *30 Sec Rest
50 Ring Push Ups
3min Dead Hang
090415
Hang Snatch + Snatch 4×2+1 @36KG
Snatch High Pull 4×3 @50KG
Bench Press 8×8@36KG *30 Sec Rest
50 Ring Push Ups
082815
Back Squat 4×3 @80KG
Hang Snatch Worked Up to 43KG
Bench Press 8×8 @ 35KG *30 Sec Rest
50 Ring Push Ups
082315
Legs & Back @ Body Factory
082215
Unilateral Leg Work @ Body Factory
081515
Unilateral VMO & Hips supplement exercises @Celebrity Fitness