was successfully added to your cart.

Power program week 3+4

By September 25, 2012Specialized programs
week 3-4
% from current max totals as previously mentioned
weight reps sets
Clean and power jerk 70-80-90% Max waves 3-2-1 3
Speed Hang power snatch 70% snatch 3 4
Back sqaut 85% 4 5
clean deadlift 110% Max clean 5 5
Snatch 70-80-90% Max waves 3-2-1 3
Hang clean shrugs 110% clean 3 4
Front sqauts 85% 4 5
Snatch deadlifts 110% Max snatch 5 5
Clean and Power jerk 70-80-90% Max waves 3-2-1 3
OHS 85% Max OHS 2 2
Shrug from blocks (snatch) 110% Max snatch 2 5
Push press 60% Max Jerk 5 5
snatch 70-80-90% Max waves 3-2-1 3
wide stance back sqauts 60% Back sqaut 6 4
1/4 Front sqaut 135% Max front sqaut 3 5
Bend over rows (snatch) 60kg 5 5