WEEK 4 day 1 | ||
REPS | WEIGHT | |
Clean shrug /sqaut cleans @Jerk alt | reps 3-3/2-2/1-1 | 70/80/90% |
Close grip OHS | reps 5-5-5-5 | 50% Sn |
Front sqaut | reps3-2-1-1 | 85%- |
Deadlift/Super set | 8-8-8-8-8 | 65% |
Push ups | 16- | |
WEEK 4 day 2 | ||
REPS | WEIGHT | |
Snatch shrug/sqaut snatch alt | 3-3/2-2/1-1 | 70% Snatch |
Rack lunges | 3p/s X 3 | 60% C J |
Drop snatch | reps 4-3-2-1 | 60%- |
Jump sqauts/super set | reps10-10-10 | 50% Back sqaut |
Windmills | 8 p/s | KB |
WEEK 4 day 3 | ||
REPS | WEIGHT | |
Back sqaut | 1RM | |
Snatch Def deadlifts | 4-4-4-4 | 120% snatch |
Over head sqauts | reps 6-6-6-6-6-6 | 80% Snatch |
Strict pull ups | 6-6-6-6 | weighted |