. | EXERCISE |
|---|---|
. | ……………………………………………… |
1. | Muscle Snatch |
2. | Snatch deadlift |
3. | Snatch + Hang S. + S. Push Press + OH Squat (1)
|
4. | Squats (2) |
5. | Cabel Row |
WEEK 1 | WEEK 2 | WEEK 3 |
|---|---|---|
…………… | …………… | …………… |
5X1 50-60% | 5X1 55-65% | 5X1 70% |
2X5 65% | 2X5 70% | 2X5 75% |
1X60% 1X65% 3X70% | 1X65% 1X70% 3X75% | 1X65% 1X70% 3X80% |
70% 3X3 | 75% 3X3 | 80% 3X3 |
3X10 | 3X10 | 3X10 |
(1) Snatch + Hang Snatch + Snatch Push Press + Ooverhead Squat
(2) 4 sec down explosively up