Session 4
Session Notes:
Hitting the full lifts today. Snatch balance to get some good weight overhead in preparation for the snatch. Clean and Jerk hitting hard on the jerk to get the height on the bar for a clean catch for the jerk.
1
Snatch Balance
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 65 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
2
Snatch
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 65 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
3
Clean & Jerk
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 2 reps
- 65 %x 2 reps
- 70 %x 2 reps
- 70 %x 2 reps
- 70 %x 2 reps
4
Back 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
