Monthly Archives: November 2016

Saturday 12.3.16 

A. Back squat  1RM  B. Clean & Jerk (HEAVY AND FAST)  3×1 C. Jerk + Overhead split squat  3×1 D. Clean from hip  1Rm 

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Supplemental Day 12.1.16 

A. Snatch Push Press 3×1 B. Snatch + OHS  3×1+1 C. Snatch High Pull from above knee  3×1 D. Snatch Grip Deadlift  3×2 E. Front squat  5×2 

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Wednesday 11.30.16

A. Press from split 3×1 B. Split jerk  3×1 C. Clean with pause above the knee 1s  1RM  D. Clean pull  3×1  E. PULLING  3-5 sets Max ring rows  3-5 sets Max Bodyweight Pull ups  Weighted Pull up 5 RM 

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Monday 11.28.16

Snatch A. Snatch from hip – 3×1  B. Snatch 2s pause above knee – 1RM  C. Snatch Pull pause @ knee 6s – 3×1 D. Snatch push press + OHS – 1+1

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Saturday 11.26.16

A. Clean from hip 2×1 B. Jerk + Overhead split squat  3×2 C. Clean & Jerk (HEAVY AND FAST)  3×1 D.Back squat 3s pause  2RM E. Back squat 6s  pause  1RM 

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Supplemental day 11.25.16 

A. Snatch Push Press  3×2  B. Snatch + OHS  3×1+2 C. Snatch High Pull from above knee  3×2 D. Snatch Grip Deadlift  3×3 E. Front squat  5×3 

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Wednesday 11.23.16 

A. Press from split  3×1 B. Split jerk  3×2 C. Clean with pause above the knee 2s  1RM  E. PULLING  3-5 sets Max ring rows  3-5 sets Max Bodyweight Pull ups  Weighted Pull up 5 RM 

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