.
EXERCISE
.
…………………………………………………………………………………

1.


Snatch


2.


Clean and Jerk

3.
Push Press + Pause Jerk + Jerk

4.

Squats
WEEK 1
WEEK 2
WEEK 3
……………………………………
……………………………………
……………………………………
3x 60%
3x 65%
3x 70%
3X 60% // 3X 65%
3X 70% // 2X 75%
3X 60% // 3X 65%
3X 70% // 2X 75%
2X 80%
1+1X2 60%
1+1X2 70%
1+1X2 75%
1+1X2 60%
1+1X2 70%
1+1X2 75%
1+1X2 60% 1+1X2 70% 1+1X2 75% // 1+1 80% // 1+1 90%
60% 3X
65% 3X
60% 3X
4X 70% // 3X 75%
2X 80% // 1Xx 85%
5X 70%
4X 75% // 3X 80%
2X 85% // 1Xx 85%
5X 75%
4X 75% // 3X 80%
2X 85% // 4X3 90%