Professional Documents
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6 Weeks (3) Training
6 Weeks (3) Training
Tuesday
No Contact Power Clean and Jerk Build to maximum 2+1 then 3*3 at 80%
RDL 80%(5)*5
Paired w/ Depth Jumps for height 5*5 Stand on 12-24" box, step off the box, and maximal vertical jump immediately on landing = 1 rep
Back extensions (no pause but get height) 5*10 (same weight)
Kettlebell Swing 5*10 heavy
Wednesday
No acessory
Thursday
"Touch and go" split jerks Build to a heavy 3 then do 3*3 "touch and go" Power Jerks at 80% of that
Push Press 75%/(5)*5
Strict Press Find maximum then 5*5 at 75%
Friday
Snatch 85%/(1)*5
No Acessory
Saturday