Session 4

Strong 4 The Open Week 10 Session 4

Session Notes:

Build upon the weights by not performing back-to-back lifts for the snatch and clean and jerk. Make sure to take rest intervals between attempts in order to ensure that your reps are strong.

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1

Snatch

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 60 %
    x 3 reps
  • 70 %
    x 2 reps
  • 80 %
    x 2 reps
  • 90 %
    x 2 reps
  • 90 %
    x 1 reps
  • 90 %
    x 1 reps

2

Clean & Jerk

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 60 %
    x 3 reps
  • 70 %
    x 2 reps
  • 80 %
    x 2 reps
  • 90 %
    x 2 reps
  • 90 %
    x 1 reps
  • 90 %
    x 1 reps

3

Back Squat

Warm ups : 50%< 2-3 sets
Rest : 120-360s

  • 60 %
    x 3 reps
  • 70 %
    x 3 reps
  • 80 %
    x 3 reps
  • 90 %
    x 3 reps
  • 100 %
    x 3 reps

4

Good Mornings

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • RPE 8
    x 4x6 reps