Monday
OHS
1x4 50,60
1x3 65,70
1x2 80,85
4x1 90
Split Jerk (from Rack)+ 2 Sec pause in the Catch Pos.
1x4 50,60
1x3 65,70
1x2 80,85
4x1 90
Accessories
4X6
DB Bicep Curl
DB Hammer Curl
DB Skull Crusher (from floor)
DB Arnold Press
Wednesday (new Program)
Power Snatch
2x5 40, 50
2x3 55,60,65
Power Clean & Jerk
1x5 Clean x2 Jerk 40,40,50,50
1x3 Clean x1 Jerk 60,60,65,65,70,70
Clean Pulls
2x5 60
3x3 70
Front Squat
3x5 50
1x3 60,70,70
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