As per my message on FB here is the first 10
session of 40. You may want to copy past this into your phone notes or ask me and I will send to you directly- any questions just ask
Session 1
3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
Back Squat - 70% x 5 x 5
Push Press - 70% x 5 x 5
Session 2
Power Clean - 70% x 3 x 5
Power Jerk - 60% (of split jerk) x 3 x 5
Overhead Squat - 70% x 3 x 5
Session 3
3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
Front Squat - 70% x 3 x 5
Good Morning - 3x5
Session 4
Power Snatch - 70% x 3 x 5
Snatch High-Pull - 70% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5
Session 5
Snatch - 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat - 75% x 3 x 5
SLDL - 3x5
Session 6
3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets
Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2
Back Squat - 75% x 5 x 5
Push Press - 75% x 5 x 5
Session 7
Power Clean - 75% x 3 x 5
Power Jerk - 65% (of split jerk) x 3 x 5
Overhead Squat - 75% x 3 x 5
Session 8
3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets
Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
Front Squat - 75% x 3 x 5
Good Morning - 3x5
Session 9
Power Snatch - 75% x 3 x 5
Snatch High-Pull - 75% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5
Session 10
Snatch - 60%x2, 70%x2, 80%x2, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
Back Squat - 80% x 3 x 5
SLDL - 3x5
