1) Power Snatch 4×2@80% of Best 2RM
2) Push Press 3×8@80%of 8RM
3) Back Squat 3×8@80% of 8RM
4) Snatch Grip Deadlift 3×8@80% of 8RM
5) TYI’s 3×12 (On stability ball or incline bench)
1) Power Snatch 4×2@80% of Best 2RM
2) Push Press 3×8@80%of 8RM
3) Back Squat 3×8@80% of 8RM
4) Snatch Grip Deadlift 3×8@80% of 8RM
5) TYI’s 3×12 (On stability ball or incline bench)
1) Weightlifting Wednesday
2) Front Squat 3×8@80% of 8RM
3) Weighted Dips 3×8.
4) Weighted Hypers 3×8.
5) Weighted sit-up 3×8.
1) Clean + Jerk (1+2) 4@80% of best max
2) Clean Grip Deadlift 3×8@80% of 8RM
3) Press in Split 3×8@80% of 8RM
4) Bent Over Row 3×10
5) Goblet Lunge Jumps 5×10 each leg
1) Snatch High Pull + Snatch (2+1) 4@80% of best max
2) Clean High Pull + Power Clean (2+1) 4@80% of best max
3) Back Squat 3×8@80% of 8RM
4) Snatch Grip Push Press Behind the Neck 3×8@80%of 8RM
5) GHD Raises 5×10
1) Power Clean + Jerk 3RM find max then 4@90%
2) Over head Squat 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
3) Front Squat 4×8@90% of 8RM from Day 3
4a) Lat Pulldowns 5×10
4b) DB bench press 5×10
4c) Swiss ball Hamstring Curls 5×10
1) Hang Power Snatch find a 2RM then 2@90% of 2RM
2) Push Press 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
3) Back Squat 10-9-8-7-6-5-4-3-2-1 @90% of 8RM from Day 1
4) Snatch Grip Deadlift 3-5 sets to find 8RM
5) Snatch Grip upright rows 3×10
6) TYI’s 3×12
1) Weightlifting Wednesday
2) Front Squat 3-5 Sets to find a 8RM then 8-7-6-5-4-3-2-1.Rest 3 minutes in between sets
3) Weighted Dips 3×8. Heavies possible
4) Weighted Hypers 4×8. Heavies possible
5) Weighted sit-up 4×8. Heavies possible
1) Clean + Jerk (1+2) Find Max then 2@90%
2) Clean Grip Deadlift 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
3) Press in the Split 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
4) Goblet Lunge Jumps 5×10 each leg. Heavies possible
5) Bent Over Row 4×10 heaviest possible
6) Plank with 1 arm and 1 leg. 3×30 seconds each side
1) Snatch High Pull + Snatch (2+1) Find Max then 2@90%
2) Clean High Pull + Power Clean (2+1) Find Max then 2@90%
3) Back Squat 3-5 Sets to find a 8RM then 4×8@90%. Rest 3 minutes in between sets
4) Snatch Grip Push Press Behind the Neck 3-5 sets to find a 8RM then 2×10@90%
5a) GHD Raises 5×10
5b) GHD Sit-Ups 5×10
6) Triceps Extensions 3×10
7) Straight bar bicep curls 3×10
1) Hang Power Snatch find a 2RM then 2@90% of 3RM
2) Push Press 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets
3) Back Squat 5×8 from 90% of your 8RM from day 1
4) Snatch Grip Deadlift 3-5 sets to find 8RM
5) Snatch Grip upright rows 3×10