Olympic Weightlifting

Snatch 70%/1, 75%/1, 80%/1, 85%/1×8 Clean and Jerk 70%/1, 75%/1, 80%/1, 85%/1×8 Overhead Squat 6×2 3 seconds hold Hyper Holds 2x5x5sec 100 abs

Dip Sn + Sn Bal 70%/(2+2)x4 Power Clean knee 65%/2×5 Cl Grip RDL 80%/5×5 Front Press 4×3 BOR 4×5 Abs 200 reps

Clean and Jerk 80%/1×5 Clean Pull 110%/2×3 Front Squat heavy/3×3 GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×20

No Contact Snatch block knee 65%/2×5 Power Clean blocks knee 75%/1×5 RDL Snatch Grip 80%/5×5 Push Press 4×3 , Pull Up 4×3 weighted Windmills/situps

Snatch 80%/1×5 Sn Pull 110%/2×5 Back Squat heavy/3×3 Iso RDL 2×12 V-Up / weighted planks

Saturday Snatch 70%/1, 75%/1, 80%/1×5, 85%/1×5 Clean and Jerk 70%/1, 75%/1, 80%/1×5, 85%/1×5 Overhead Squat 5×3 3 sec hold Hyper Holds 2x5x5sec 100 abs

Thursday Dip Sn + Sn Bal 70%/(2+2)x3 Power Clean knee 60%/3×3, 65%/2×3 Cl Grip RDL 80%/5×4 Front Press 3×3 BOR 3×5 Abs 200 reps

Tuesday No Contact Snatch 60%/3×3, 65%/2×3 Power Clean knee 70%/2×5 RDL Snatch Grip 80%/5×4 Push Press 3×3 , Pull Up 3×3 weighted Windmills/situps

Monday Snatch 75%/2 80%/1×6 Halt Sn Dead + Jump Shrug 105%/(3+3)x5 Back Squat heavy/5×5 go up each set new 5RM SL RDL 2×12 V-Up /... Read More