June 27th

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

32% × 2+1, 42% x 2+1, 52% x 2+1, 62% x 2+1, 72% x 2+1:
40,50,60,68kg

B. Snatch 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 82%x1, 85% 2×1:
42,52,62,71,76,79,81kg 2 x 1

C. Mid hang Clean & Jerk:
30% ×4+1, 40% ×3+1, 50% 3+1, 60% 2+1, 70% 2+1, 75% 2+1 x 2 sets
40,50,60,72,84,89kg x 2 sets

D1. Snatch Pulls 103% x 2 @ 97kg
D2. Box Jumps x 5 @ 32″ box.
:3 sets

E. Bro session 1:
DB Z press x 10 @ 15DB’s
Seated pulley row x 10 @ 45kg
CG push ups max effort (20)
Farmer handles shrugs @ 50kg
:3 sets

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June 25th

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.
40,47,57,65,71,76,81,83kg

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.
50,62,73,82,88,94,100kg

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

D. GHD hip extension 3 x 10 @ 31X2

Bro Session 4:

E. DB bench 3 x 10 2 30kg DB’s

F. Lateral raise 3 x 10 @ 12DB’s

G. DB bicep curls 3 x 10

H. Pulley press down x 10+10 x CG push ups. 3 sets

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June 23rd

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

95/90/86kg

B. Push Press 10RM, then -5 x 10&-10% x 10

72/68/64kg

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

135/128/121kg

Bro session 3:

D. DB walk lunges 4 x 16. Rest 90s

20kg DB’s

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June 22nd

A. Hang Snatch below knee+mid hang:

40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1, 73%x1+1: 3 sets

40,50,58,67,70kg

B. Jerk BTN 40% 2×2, 50%×2, 60%×2, 65% 3×2 (hold split x 3s)

50,60,72,80kg

C. C&J 45%×3, 55%×3, 65%×3, 75%×3, 80%2×2, 83% 2×1

55,65,76,88,94,97kg

D. BB BO Rows 10RM, then -5% x 10&-10% x 10

82,78,74kg

E. Squat Jumps 3 x 8 rep @ 27% squat 1RM

45kg

F. Clean Pulls 102% 3×2

126kg

Bro Session 2:

G1. Hollow hold x 40-50s. Rest 60s

G2. Sorenson hold x 40-50s. Rest 2:00

:4 sets

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June 21st

A. Push Press BTN (inside snatch grip):
5RM then -5%x5&-10%x5: 77kg, 73kg, 70kg

B. Pause Squat 10RM @ 22X1, then -5% x 10&-10% x 10: 95kg, 91kg, 86kg

C. CG Bench Press 10RM, then -5% x 10&-10% x 10: 71kg, 67kg, 60kg

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June 20th

Bodyweight 80.0kg

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%x1, 84% 2×1
42 x 3, 52 x 3, 62 x 3, 70 x 3, 75 x 2, 78 x 1, 80kg 2 x 1

C. Mid hang Clean & Jerk:
30% ×4+1, 40% ×3+1, 50% 3+1, 60% 2+1, 70% 2+1, 73% 2+1 x 2 sets
40, 50, 60, 70, 80, 84, 86kg x 2 sets

D1. Snatch Pulls 102% x 2: 96kg
D2. Box Jumps x 5 @ 32″
:3 sets

E. Bro session:
DB strict press x 12 @ 15DB’s
Seated pulley row x 12 @ 42kg
Weighted dip x 12 @ 10kg vest
DB lateral raise @ 12DB’s
:3 sets

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June 18th

A. Snatch Pull+Snatch:
40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 2 sets, 80% 1 set, then work up to a max for the complex:
40/50/60/67/72/77/80kg

B. Clean, 2 Front Squats & 2 Jerks 40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 1 set, 80% 1 set, then work up to a max for the complex:
60/70/80/84/88/94kg

C. Back squat 5RM: 115kg
Then -5% x 5&-10% x 5

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