Category Archives: Weightlifting

1. Power Clean 6-7 sets work to heavy rep @78KG *PR2. Power Clean 6×2 @ 75-80% 1RM @64KG3. Push Press 5×2 @ 80-85% 1RM @64KG4. Front Squat 3×5 @ 75-80% 1RM @75KG5. [12 Ring Rows + 12 Push Ups] x … Continue reading →

Max Box Jump for Height @43″Hang Muscle Clean 5×3 @ 60% 1RM @51KGSplit Jerk 6×3 @ 50-60% 1RM @50KG[5 Weighted Dislocates + 5 Reverse Dislocates] x 3R *use 2kg plate on PVC pipe[8 Sidebends + 8 Twisting Arch Ups] x … Continue reading →

Snatch Work up to 90% @60KGSnatch 5×2 @50KGSnatch Grip Lat Row 6×5 @40KG, 43KGBack Squat 3×5 @80KG

Heavy Muscle Snatch @48KG *PR Miss 3x 50KGSnatch Balance Heavy Single @70KG. Miss 75KG *PRSnatch Balance 5×3 @50KG5R [10 Pull Ups + 10 Dips]

Clean & Jerk Singles work up to 75KGSumo Grip Clean Pull 5×3 @95KG

Rack Jerk 6×3 @50KGDeficit Pendulum Clean Pull to above knee 5×5 @50,60,65,70,70KG5R [8 Side Bends @16KG KB + 10 Turning GHD]

Clean & Jerk 3×1 @90% @81KGClean & Jerk 6×1 @70KGFront Squat 3×5 @80% @72KG5R [8 Chinese Momentum Lat Rows @45lbs + 8 Single Arm DB Bench Press @45lbs]

Snatch up to 90% 1×3 2/3 @60KG. Also accidental 55KG Power Snatch PRSnatch 50KG singles lots of reps.Press 1RM @55KG. @56KG Miss 2xBehind Neck Press Btw Snatch & Clean Grip 3×12 @20KG

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]