Professional Documents
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6 Weeks (2) Training
6 Weeks (2) Training
Tuesday
Power Clean + Split Jerk 3 Sets of 3 at last weeks heavy triple
Clean Pull to knees + 2 pause sec 80%(5)*4
Back extensions (no pause but get height) 4*10 (heavier)
Kettlebell Swing 4*10 heavy
Wednesday
Snatch Balance + OHS Build to heavy 1 + 3 (5 more kg than last week no drop sets)
Back Squat 75%/(5) *3 Unbroken sets full depth
Belt/hack/leg press 3 sets of 10 with 4 second eccentric (heaviest weight from last week for every set)
Hamstring Curl 3*10 (heaviest weight from last week for every set)
Thursday
Friday
Snatch 80%/(2)*3
Pause Bench Press 3*10 (heaviest weight from last week for every set)
Ring Row w/ Pause 3*10 (heaviest weight from last week for every set)
Saturday
Back Squat Work to set of 5 at kg heavier than last week then 85% of that for 3 sets of 5 not unbroken full depth
Back Squat 80% of top set of day for 3 sets of 3 with pause not unbroken sets full depth
Clean dead 100%/(6)*4 ---- sets must be touch and go
Back extensions (no pause but get height) 4*10 (heavier)