. | EXERCISE |
|---|---|
. | ……………. |
1. | Snatch-Pull (1)
|
2. | Snatch deadlift |
3. | Snatch Pull from Box (2) |
4. | Pull-ups |
5. | Stong row |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
………………………………… | ………………………………… | ………………………………… | ………………………………… |
2×2 50% 2×2 60% 2×2 65% | 2×2 55% 2×2 65% 3×1 70% | 2×2 55% 2×2 65% 3×1 70% | 1×2 55% 1×2 65% 4×2 70% |
1x 8 70% 1x 8 80% 1x 8 90% 1x 6 100% 1x 4 110% 1x 10 70% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75% | 1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 3x 4 115% 1x 10 75% |
3x 5 110% | 3x 5 110% | 3x 5 110% | 3x 5 110% |
3x 10 | 3x 10 | 3x 10 | 3x Max |
3x 8 | 3x 8 | 3x 8 | 3x 8 |
(1) Snatch-Pull + Snatch + Hang snatch + Snatch Balance 2x in each set
(2) 110% of your snatch