Sunday, January 12 – Saturday, January 17

Posted on January 12, 2020 by Anna Follman

 

Week 1

 

Day 1: 

Snatch & Overhead Squat:

  • Power Snatch
    • 5 x 3 @ 75% of 1RM Snatch
  • Overhead Squat
    • 5 x 8 @ 60% of 1RM Snatch

Accessories:

  • 3 x 10 DB Strict Press
  • 3 x 10 DB Lateral Raise
  • 3 x 10 Med Ball Hamstring Curl
  • 3 x 10 DB Calf Raise

 

Day 2:

Power Clean, Push Jerk, Front Squat:

  • Power Clean
    • 5 x 3 @ 75% of 1RM Clean & Jerk
  • Push Jerk
    • 5 x 3 @ 60% of 1RM Clean & Jerk
  • Front Squat
    • 5 x 8 @ 75% of 1RM Clean & Jerk

Accessories:

  • 3 x 10 DB Bicep Curl
  • 3 x 10 DB OH Extension
  • 3 x 10 Double KB Russian Swing
  • 3 x 10 Turkish Get-ups

 

 

 

 

#WorkHardBeNice