Week 2
1
Snatch Balance
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 1/2 reps
- 70 %x 1/2 reps
- 80 %x 1/2 reps
- 90 %x 1* reps
- 90 %x 1* reps
- 90 %x 1* reps
2
Snatch Off Blocks
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 75 %x 3 reps
- 80 %x 2 reps
- 85 %x 2 reps
- 85 %x 2 reps
3
Clean Off Blocks
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 75 %x 3 reps
- 80 %x 3 reps
- 85 %x 3 reps
- 85 %x 3 reps
4
Snatch Dead Pull Off Blocks
Warm ups :
Rest : 90-120s
- 75 %x 4 reps
- 80 %x 4 reps
- 85 %x 4 reps
- 85 %x 4 reps
- 85 %x 4 reps
- 85 %x 4 reps
5
Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 4 reps
- 70 %x 4 reps
- 75 %x 4 reps
- 80 %x 4 reps
- 85 %x 4 reps
- 85 %x 4 reps
