2021 | WEEK2 | DAY 4
Friday
Warmrup
Three sets:
- Supinated Grip Chin Ups x 10
- KB See Saw Press x 20 reps.
- Ring support Hold x 45 seconds
Oly
Muscle Snatch: 3,3,2,2,1,1. Work up to a heavy single.
40, 45, 47,5, 50
Muscle Clean: 3x3. Keep these at a medium load. I want them to be snappy!
50
Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set.
60, 70, 72,5, 75, 77,5 2x80
Jerk Dip + Jerk: (1+2)x 3, (1+1) x 2
80, 85, 90, 2x100
Snatch Deadlift: 3x4 @ 100% of best snatch.
90
Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch.
82,5
superset /w
- 3-3 DB press @ 22,5kg
- 10 delt raise
- 15 Dip