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