July 16th

A. Snatch pull+snatch:

40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 2 sets, 80% 1 set, if ok then work up to 85-90% x 1 set.
40,47,57,66,71,76,80kg

B. Clean+2 front squats & 2 split jerks:

40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 1 set, 80% 1 set, then work up to a 85-90% x 1 set
47,60,72,82,88,92,95kg

C. Back squat 5RM, then -5% x 5&-10% x 5
120kg, 114kg, 108kg

D. GHD hip extension 3 x 8 @ 31X2

E. DB bench 3 x 10 @ 30DB’s

F. DB shrugs 3 x 10 @ 50kg farmer handles

G. DB fat grip bicep curls 3 x 10 @ 17DB’s

H. 2 x max effort CG push ups: 20+20

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July 14th

A. Pause front squat 5RM @ 22X1, then -5% x 5&-10% x 5
100kg, 95kg, 90kg

B. Push Press 10RM, then -5 x 10&-10% x 10
71kg, 67kg, 64kg

C. Clean DL (Focus on positions) 5RM, then -5% x 5&-10% x 5
132kg, 126kg, 120kg

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July 13th

A. Hang Snatch below knee+mid hang:

40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1 x 3 sets
(40,47,57,62,66kg)

B. Jerk BTN 40% 2×2, 50%×2, 60% 3×2 (hold split x 3s)
(50,60,67,72kg)

C. C&J 45%×3, 55%×3, 65%×2, 75%×3, 80%×2, 82% 2×1
(52,65,77,88,94,96kg)

D. BB BO Rows 10RM, then -5% x 10&-10% x 10
(82,78,74kg)

E. Squat Jumps 3 x 8 rep @ 25% squat 1RM: 42kg

F. Clean Pulls 100% 3×2 @ 125kg

Bro Session 2:

G. Strict T2B 3 x max (3 x 12)

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July 12th

A. Push Press BTN (inside snatch grip):

5RM, then -5%x5 & -10%x5
(77,73,70kg)

B. Pause back squat 10RM @ 22X1, then -5% x 10 & -10% x 10
(95,90,85kg)

C. CG Bench Press 10RM, then -5% x 10 & -10% x 10
(72,68,65kg)

D. RDL 3 x 8 @ 31X1 @ 100kg

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July 11th

***Restarting week 1 of 12***

A. Snatch Push Press+OHS: (% of snatch 1RM)

30% × 2+1, 40% x 2+1, 50% x 2+1, 60% x 2+1, 70% x 2+1
(30,40,50,60,65kg)

B. Snatch 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 82% 2×1
(42,52,62,70,75,77kg)

C. Mid hang Clean & Jerk:

30% ×4+1, 40% ×3+1, 50% 3+1, 60% 2+1, 70% 2+1 x 2 sets
(40,50,60,70,77,82kg)

D1. Snatch Pulls 100% x 2
(95kg)
D2. Box Jumps x 5.
30″ box
:3 sets

E. Bro session

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June 29th

A. Hang Snatch below knee+mid hang:

40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1, 73%x1+1, 75%x1+1: 3 sets
40,48,57,66,70,72kg

B. Jerk BTN: 40% 2×2, 50%×2, 60%×2, 65%x2, 68% 2×2 (hold split x 3s)
50,60,72,78,82kg

C. C&J: 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 83%x1, 85%x1
55,65,77,89,95,98,100kg

D. BB BO Rows: 8RM, then -5% x 8&-10% x 8
85,81,78kg

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June 28th

A. Push Press BTN (inside snatch grip) 5RM, then -5%x5 & -10%x5:
80,76,72kg

B. Back squat 10RM @ 20X1, then -5% x 10 & -10% x 10:
110,105,100kg

C. CG Bench Press 8RM, then -5% x 8 & -10% x 8:
72,68,65kg

D. RDL 3 x 8 @ 31X1: 100kg

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