Sample Week
Week 1 Day 1 Monday
Comments (16) | Help | Programs | Exercises
-Snatch - work up to 75% X 1 X 5
-Clean & jerk - work up to 75% x 1 x 5
-Front squat - work up to 75% x 2 x 3
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Week 1 Day 2 Tuesday
Comments (13) | Help | Programs | Exercises
- Snatch - work up to 80% x 1 x 5
- Clean & Jerk - work up to 80% x 1 x 5
- 3-position muscle snatch - bottom to top - med weight x 2 sets
3 rounds for time of:500 M row
20 1-arm DB split snatches (alt lead leg each rep, switch arms after 10) - 20% BW
3 rope climb - 15ft
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Week 1 Day 3 Wednesday
Comments (16) | Help | Programs | Exercises
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
3 rounds for time of:25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW
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Week 1 Day 5 Friday
Comments (6) | Help | Programs | Exercises
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:100 m sprint
10 box jumps
15 GHD sit-ups
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Week 1 Day 6 Saturday
Comments (7) | Help | Programs | Exercises
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
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Alyssa Sulay
Alyssa Sulay
Greg Everett
Greg Everett
sets x reps?
Snatch 85% x 1 set x 4 reps seems quite odd to me as the Snatch and C&J is usually performed as singles. Would appreciate some clarification! Thank you~
All that info is here
Greg Everett
Greg Everett
Greg Everett
Greg Everett