. | EXERCISE |
|---|---|
. | ……………………………………………….. |
1. | Squats |
2. | Clean and Jerk |
3. | Jerk |
4. | Standing Overhead Barbell Press (1) |
5. | Pull-ups |
6. | Red-Core |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
…………… | …………… | …………… | ………………. |
5RM 2x -10% | 5RM 2x -10% | 5RM 2x -10% | 4RM 1x -10% // 2x -15% |
2x 60% 2x 70% 1x 75% | 2x 65% 2x 75% 1x 80% | 2x 65% 2x 75% 1x 80% | 1×3 65% 1×3 72,5% 2×2 80% 3×1 87,5-92,5% |
3×5 60% | 3×5 65% | 3×5 65% | 3×5 70% |
3×8 40% | 3×8 45% | 3×8 45% | 3×8 45% |
3x Max | 3x 10 | 3x 10 | 3x Max |
3x 8 | 3x 8 |
(1) Off your Jerk