. | EXERCISE |
|---|---|
. | ……………………………………………. |
1. | Snatch deadlift (% of your snatch)
|
2. | Overhead Squat + Snatch Push Press |
3. | Chins |
4. | Back extension |
5. | Leg raises (1) |
WEEK 1 | WEEK 2 | WEEK 3 |
|---|---|---|
………………………… | ………………………… | ………………………… |
8X 95% // 6X 100%8X 100% // 6X 100%4X 110% // 4X 110% | 8X 100% // 6X 105%8X 105% // 6X 105%4X 115% // 4X 115% | 8X 105% // 6X 110%8X 110% // 6X 110%4X 120% // 4X 120% |
5 OS+5 SPP 50% 1x
4 OS+4 SPP 55% 1x
3 OS+3 SPP 60% 1x
2 OS+2 SPP 65% 1x
1 OS+1 SPP 70% 1x | 5 OS+5 SPP 60% 1x
4 OS+4 SPP 65% 1x
3 OS+3 SPP 70% 1x
2 OS+2 SPP 75% 1x
1 OS+1 SPP 80% 1x | 5 OS+5 SPP 60% 1x
4 OS+4 SPP 65% 1x
3 OS+3 SPP 70% 1x
2 OS+2 SPP 75% 1x
1 OS+1 SPP 80% 3x |
3X Max | 3X Max | 3X Max |
3×8 (With weight) | 3×8 (With weight) | 3×8 (With weight) |
3X10-14 | 3X10-14 | 3X14 |
(1) From bar