WEEK/2 (MONDAY)

SQUAT SNATCH
—9x 3 reps— (not touch&go)
*start a new set every 2:00 or 2:30

Sets;
*Sets/1-2-3 (with 70% of 1RM Snatch)

*Sets/4-5-6 (with 75% of 1RM Snatch)
*Sets/7-8-9 (with 80% of 1RM Snatch)

POSITIONAL POWER SNATCH
—6x 2 reps— (not touch&go)
*with 80% of 1RM Power Snatch
*start a new set every 1:30 or 2:00

Sets;
*Sets/1-2-3 (Below the Knee Power Snatch)
*Sets/4-5-6 (Above the Knee Power Snatch)

1 SNATCH DEADLIFT + 2 SNATCH PULL
—5x (1+2) reps—
*with 90% of 1RM Snatch
(rest 2:00 between sets)

OVERHEAD SQUAT
—5x 5 reps—
*Start the first set 50% of 1 rep max snatch and work up to 80% of 1 rep max snatch
(rest 2:00-2:30 between sets)

ACCESSORY WORK
A-)Back Squat Jump
—3x 15 reps—
*use a light loaded barbell
(rest 2:00 between sets)
B-)Cuban Press w/Dumbbell
—3x 10 reps—
*use a moderate weight
(rest 2:00 between sets)
C-)Feet Elevated Inverted Row
—3x 8-12 reps—
*goal is unbroken reps
(rest 2:00 between sets)

ANTRENMAN NOTLARI
*Bu bölümde, her antrenman seansında o günkü hareketler ile ilgili teknik notlar ve detaylı açıklamalar yer almaktadır.

 

WEEK/2 (TUESDAY)

POWER CLEAN
—6x 4 reps— (not touch&go)
*with 80% of 1RM Power Clean
(start a new set every 2:00 or 2:30)

SQUAT CLEAN
—4x 3 reps— (not touch&go)
*start a new set every 2:00 or 2:30

Sets;
*Set/1 (with 75% of 1RM Squat Clean)

*Set/2 (with 80% of 1RM Squat Clean)
*Sets/3-4 (with 85% of 1RM Squat Clean)

PUSH PRESS
—3x 3 reps— (not touch&go)
*with 80% of 1RM Push Press
(start a new set every 2:00 or 2:30)

POWER JERK
—3x 3 reps— (not touch&go)
*with 80% of 1RM Power Jerk
(start a new set every 2:00 or 2:30)

FRONT SQUAT
—7x 5 reps—
*Start the first set 55-60% of 1 rep max front squat and work up to 80% of 1 rep max front squat
(rest 2:00-3:00 between sets)

ACCESSORY WORK
A-)Ghd Hip Extension w/Empty Barbell
—3x 15 reps—
*(rest 2:00 between sets)
B-)Weighted Plank Hold
—3x 45 seconds—
(rest 1:00 between sets)
C-)Passive Bar Hang Hold
—3x 45 seconds—
(rest 1:00 between sets)

ANTRENMAN NOTLARI
*Bu bölümde, her antrenman seansında o günkü hareketlerle ilgili teknik notlar ve detaylı açıklamalar yer almaktadır.

Genel