Online training with Olympic

>>>

Snatch PR

100

&J PR

100

Back Squat PR

100

/ Lang

EN
PERSONAL TRAINING....

54
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3

15

#NAME?

2
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1

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1

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1

57

5
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3

25
2
5

30
2
3

#NAME?

30
2
4
50

40
3
40

30
4

50

40

30
4

60

50
3
3

40
3

30

#NAME?

30

40

30

60

50
3
3
50

40
2
4

60
3
3
70

60
3
60

50
4

60
4
4

50

#NAME?

x 3
15

#NAME?

Excercise

55

15
2
6

#NAME?

25

30

16

#NAME?

Excercise

20

#NAME?

20

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3

#NAME?

39
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2

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2

#NAME?

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3

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3

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1

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1

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1

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2

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2

50
2
4

25

15
2
5
30

#NAME?

70

60
2
4

75

70
3
3

25
4

30
2
4

#NAME?

30
3
3

40
2
4
40

30
2
3
40

#NAME?

30

40

30

50

40
3
50

40
3

60

50
2
3
60

50
2
3

65

60
2
3

70

65
3
3

#NAME?
40

50

40
2
4

#NAME?
30

50
2
4
40

30
3

#NAME?
40

#NAME?

65

60
2
3

Excercise

43

60

60
3
2+2

#NAME?

#NAME?

26

50
3
2+3

x
3
10

15

29

50

60

Excercise

22

40
2+3

40
4

#NAME?

50

50

30
2
2+3

#NAME?

54

40

40

56

30

38

50

40
3
50

40

60

50
2
3
60

50

65

60
3
3
70

60

75

70

###
2

#NAME?
3

52
###
3

40

###
3

###
3

###
1

###
2

###
3

###
3

###
1

15
2
5

60
2
3

75

70
3

60

65

60
3
4

50

60

50
2
4

#NAME?

25

25
3
5

50
4

#NAME?

65
4
4
65

60
2
4

65
4
3

50

x
4
15

#NAME?

#NAME?

Excercise
20

20
3
8

#NAME?
50

60

50
2
3

#NAME?

41

25

50

70

#NAME?

#NAME?

55

50
3

15

57

60

Excercise

35

x
4
8

#NAME?

50

54

50

40
3

#NAME?

56

50

#NAME?

65

60
3
60

50

70

65
2
3
65

60

75

70
3
70

65

75

70

###
2

#NAME?
2+2

2+2

2+2

1+1

1+1

th Olympic Champion

ING....

LINK HERE:

#NAME?

REP

TON

MRI

30

670

22.3333
22.3333%

24

1170

48.75
48.75

21

1290

61.4285
61.4285%

24

1280

53.3333
53.3333%

70

70
4
3

45

TOTAL:

#NAME?

0
0

REP

TON

24

480

MRI
20

24

480

42

20

0
0

75

75
2
3

31

1960

30

63.2258
63.2258%
0
0

42

REP

TON

MRI

19

420

22.1052
22.1052%

16

560

35
35

65
5
3

33

1815

55
55

70
3

21

1245

59.2857
59.2857%

REP

TON

16

720

TOTAL:

#NAME?

65

70

TOTAL:

#NAME?

MRI

45

45

65

65
3
3
75

24

1425

59.375
59.375 %

80

75

80

21

1515

72.1428

75

21

1515
72.1428%

80

75
4
3

80
2

18

1260

32

TOTAL:

#NAME?

REP

TON

25

525

28

1760

70

70

MRI

21

21

62.8571
62.8571%

28

1660

59.2857
59.2857%

60

TOTAL:

#NAME?

75

REP

TON

24

480

MRI

20

20

80

75
2
2

80
1

16

990

61.875
61.875 %

75

75

26

1+1

26

TOTAL:

TOTAL for week:

26

463

RECOMENDATIONS:

1. Save a copy of the program for editing according to your personal needs.
2. Indicate your PR in the exercises given (SNATCH, CLEAN, BACK SQUAT).
3. The program calculates and displays the load starting with 30%, so the wa
30%) should be carried out on your own .
4. Exercises "GOOD MORNING" and "HYPEREXTENSION" are programmed acc
average index, so you can correct it by yourself (increase/decrease the load).
5. Warm-up for "SNATCH BALANCE" and "OVERHEAD" should be done with a s
bottom - 2 seconds.
6. All exercises "with blocks" and "HANG" - with straps.
7. SQUATS: get down slowly, and stand up as quickly as possible from the bo
8. REMEMBER!!! The program is unable to predict the impact of external facto
sleep, recovery), so when you don't feel well or have some weakness - decrea
immediately and at least twice - the number of sets.
TRAIN TOGETHER - TRAIN RIGHT!

SNATCH
Power SNATCH
Hang SNATCH
SNATCH from blocks
SNATCH from hip
SNATCH from deficit

Muscle SNATCH into squat

Muscle SNATCH
SNATCH push press
SNATCH balance
Drop SNATCH
Overhead squat
SNATCH press
SNATCH complex
SNATCH + hang SNATCH
SNATCH pull

SNATCH pull + hang snatch p

Hang SNATCH pull
SNATCH high pull

Torokhtiy SNATCH high pul

SNATCH pull from blocks

SNATCH pull from deficit

CLEAN
Power CLEAN
Hang CLEAN
CLEAN from blocks
CLEAN from deficit
Muscle CLEAN
No feet CLEAN
No feet deficit CLEAN
JERK
Split JERK
Power JERK
Push press
BTN split JERK
Press
Front SQUAT
Front squat + JERK
Thruster
CLEAN & JERK

CLEAN + Front squat + JER

CLEAN pull

CLEAN pull + hang clean pu

Hang CLEAN pull

Torokhtiy CLEAN high pull

CLEAN pull from blocks
CLEAN pull from deficit
Pause back SQUAT
Box SQUAT
Back SQUAT
Pause front SQUAT
Good mornings
HYPEREXTENSIONS
Box JUMPS
ABS

 / 11.01.2016
/ 12.01.2016
/ 13.01.2016
/ 14.01.2016

.
4. " " "
,
.
5. " " ""
6.

" " " " - .

/ 15.01.2016
7.

16.01.2016
8. !!!/

)
,
.
- !

...




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Monday / 11 Jan
Tuesday / 12 Jan
Wednesday / 13 Jan
Thursday / 14 Jan

4. Exercises "GOOD MORNING" and "HYPEREXTENSION" are programmed acc

index, so you can correct it by yourself (increase/decrease the load).
5. Warm-up for "SNATCH BALANCE" and "OVERHEAD" should be done with a s
seconds.
6. All exercises "with blocks" and "HANG" - with straps.
7.
SQUATS:
get down
Friday
/ 15
Jan slowly, and stand up as quickly as possible from the bo
8. REMEMBER!!! The program is unable to predict the impact of external facto
Saturday
/ 16 you
Jandon't feel well or have some weakness - decrease the
recovery), so when
at
least twice - the number of sets.
Sunday
TRAIN TOGETHER - TRAIN RIGHT!

PERSONAL TRAINING....
LINK HERE
RECOMENDATIONS:

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