Week 3

« | »

Sunday Day 11

Drop Snatch Practice-3 sets of 5 reps with PVC

Split Jerk Practice-3 sets of 5 reps with empty bar

Snatch: 96% 1-1-1-1-1        85% 2-2

Clean and Jerk:  94% 1-1-1-1-1       85% 1       79% 2-2

Front Squat: 100% 1     90% 2-2

 

Monday (Day 12)

Cash In: 50 GHD sit-ups

Power Snatch:      85% x1       77% x1        70% x2

Power Clean and Jerk:      82% 1-1-1-1-1       73% x2

Back Squat:   85% 2-2

 

Tuesday or Wednesday (Day 13)

Snatch:     92%  1-1

Clean and Jerk:    95% x1      90%   x2

Front Squat:   95% x1        90% x2

Speak Your Mind

*