.
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