MONDAY

SQUAT SNATCH
3x 3 reps @70% of 1RM
3x 3 reps @75% of 1RM
3x 3 reps @80% of 1RM
POSITIONAL POWER SNATCH
@80% of 1RM Power Snatch
Below the Knee Power Snatch 3x 2 reps
Above the Knee Power Snatch 3x 2 reps
1 SNATCH DEADLIFT + 2 SNATCH PULL
5x (1+2) reps @90% of 1RM Snatch
OVERHEAD SQUAT
5x 5 reps
*work up to 80% of 1RM Snatch

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

TUESDAY

POWER CLEAN
6x 4 reps @80% of 1RM Power Clean
SQUAT CLEAN
4x 3 reps
Set/1 @75% of 1RM Squat Clean
Set/2 @80% of 1RM Squat Clean
Set/3 @85% of 1RM Squat Clean
Set/4 @85% of 1RM Squat Clean
PUSH PRESS
3x 3 reps @80% of 1RM Push Press
POWER JERK
3x 3 reps @80% of 1RM Power Jerk
FRONT SQUAT
7x 5 reps
*work up to @80% of 1RM

ACCESSORY WORK
A-)Ghd Hip Extension w/Empty Barbell
3x 15-20 reps
*hold the barbell on traps
*rest 2:00 between sets
B-)Weighted Plank Hold
3x 45-60 seconds
*hold moderate weight plate on back
*rest 1:30 between sets
C-)Passive Bar Hang Hold
3x 40 seconds
*rest 1:30 between sets

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