Russian

Squat/Competition Prep Week 2

Monday

No Hook No Feet Snatch 40% 1 / 4 50% 1 / 4 60% 1 / 4 70% 1 /3

Pause (at knee) Snatch (From Floor) 73% 1/3 76% 1 / 3 80% 1 / 3
Block Snatch (at knees) 83% 3 / 3
Back Squat 70% 1/2 75% 1/2 80% 6/4
RDL 5/5 @ 90%+ of CJ

Tuesday

Pause Split Jerk (in dip) 50% 1 / 4 60% 1 / 4 70% 1 / 4 75% 1 /3

Jerk From Blocks 80% 1/3 83% 3 / 3
Strict Press 60% 1 / 10 68% 4 / 8
Plate Front Raise 5*15
Bicep Curl 5*15

Wednesday
Tall Clean 40% 1 / 5 45% 1 / 5 50% 1 / 4
Block Clean 65% 1 / 4 75% 1 / 4 80% 1 / 3 83% 3 / 3
Back Squat 70% 1/2 75% 1/2 80% 6/22

Thursday (ACCESSORY)

Bench Press 65% 1 / 3 75% 1 / 5 80% 1 / 3 86% 3 / 3

Barbell RFESS 25% 5 / 5e % of Back squat
Pull up (Weighted) 5*5 building weight
Reverse Hyper 5*20
GHDSU (paralell) 5*15

Friday

Power Snatch+OHS (%ofpower) 65% 2 / 2+2 75% 2 / 2+2 80% 3 / 1+1 85% 3/ 1+1
Power Clean + Front Squat(%ofpower) 65% 2 / 2+2 75% 2 / 2+2 80% 3 / 1+1 85% 3/ 1+1

Saturday

Snatch 90% of max double for 5*2

Clean and Jerk 90% of max double for 5*2 cleans 1 jerk
Back Squat 70% 1/2 75% 1/2 80% 6/5