Session 3
Session Notes:
Start getting used to hitting snatch and clean and jerk together, preparing you for competition.
1
Snatch Dead Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 110 %x 3 reps
- 110 %x 3 reps
- 110 %x 3 reps
- 110 %x 3 reps
2
Snatch
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 2 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
3
Clean & Jerk
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 2 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 85 %x 1 reps
- 85 %x 1 reps
- 85 %x 1 reps
4
Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 3 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 85 %x 2 reps
- 85 %x 2 reps
