. | EXERCISE |
|---|---|
. | …… |
1. | Jerk (1)
|
2. | Two Position Snatch (2) |
3. | Two Position Clean (2) |
4. | Push Press |
5. | Squats |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|
……………………………….. | ……………………………….. | ……………………………….. | …………………………………. |
3×1 80% | 3×1 80% | 3×1 80% | 3×1 80% |
3x 65% | 3x 65% | 3x 65% | 1×1 50% // 1×1 60% |
3x 65% | 3x 70% | 3x 70% | 1×1 70% // 1×1 80% // 3×1 90% |
5x 4 75% | 5x 4 75% | 5x 4 75% | 5x 4 75% |
3RM 1x -10% 2x -15% | 3RM 1x -10% 2x -15% | 2RM 1x -10% 2x -15% | 2RM 1x -10% 2x -15% |
(1) Start first with your max off the day in jerk, then go down to 80% of that and do adicional 3 set on 80%
(2) Floor, Mid