ED ra LS WEIGHTLIFTING INTRO i oie — ae = mo (ee iy MS SH & —_ zaDRUM are Oka ee ea ee training process, as well as to work out the main technical elements of Snatch and Clean & Jerk, ue eee RO un ec INTRO PROGRAM includes 4 workouts a week, 2 training sessions in snatch exercises, and 2 ones ee a eee eee eae ean ee as kc} Ce eee ae hue eed ue ee ene ed to perform workouts throughout the week in a row or to alternate training days with rest days. This program uses a non-standard load method. pcan e ute Der sence eee me 403 BT old ly ONT ela CST eed Lory beginners don't know their PR. Free weight, selected individually so that the exercise is performed without excessive stress. NOTE: It is essential to warm up (at Cs Renee @ Fee emcee tienen ti Dee Red eee eta ee i) Ee eee (ARO | Seton me ee eee eet aopeeea Sern © Wcotorery ——@ czverai wannue “ome sitet the harper. Sem ey” SESSION 1 Ered ENE? Ey ® 50% , 60%, 70% ,a SESSION 1 ENED eT) Ererney e t°) © © o} tng Saree 67 ; thong CEA [1B ATO cso © Power csan seem ota) Ae ae .:. oO) Sno (errs) Seth PLL (1RM of 8) © Fromsauariiemersw) f PULL [1RM oF 8 ® OP nw — ) a ©A dtd [click here | Pe 3 My4rules of sleep Cee eae eae ec | click here | en se yee click here | te ee ae - ee | click here | 10 The snatch turnover theory cick nore}ha PROGRAMS Erructy a rr = (ae rr i= Ia A eles as fate Cort eS Cera a a a a a a onetime onetime a Ne cr 3programs 6 programs PROGRAM = included _included Ph ae eel eal Penis leer Peery ae ae a a a a a a a Cr ed 29$ ee ice hae Sere ge Oy Peer c tort ett ueycron eh COLD MIND vy a = A | -, a