Session 3
Session Notes:
Big volume on the front squats! It’s all about getting them ready to send at the end of this phase.
1
Hang Snatch Above & Below
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
- 80 %x 3 reps
2
Hang Snatch Above & Below
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
3
Snatch Dead Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 120 %x 5 reps
- 120 %x 5 reps
- 120 %x 5 reps
4
Front Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 3 reps
- 70 %x 3 reps
- 80 %x 3 reps
- 80 %x 3 reps
- 80 %x 3 reps
- 80 %x 3 reps