Monday
Hang Squat Snatch + OHS
2x2+3 40,45,50
1x4+3 55,60
3x1+3 70,80
Split Jerk (from Rack)
2x2 40,45,50
1x4 55,60
3x1 70,80
Accessories
4x8 Hamstring Ext
4x8 Bulgarian Split Squats
4x8 Broad Jump
Wednesday
Clean & Jerk
1x3 clean + 2x jerk 40,50
1x2 clean + 1 jerk 60,70
3x1 clean + 1 jerk 80
Strict Press
1x4 40,50
1x2 60,65,70
5x1 80
Front Squat (3 Sec pause at bottom of squat)
1x4 40,50
1x2 60,65,70
5x1 80
Comments