Week 11


Day 1

Clean & Jerk – 70%x2(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1, 90x1+1

Clean Pull – 105%x2x3

Front Squat – 75%x3x3

Push Press – 70%x3, 75%x3, 80%x3x2


Day 2

Hang Power Snatch (knee) – 70%x2, 75%x2, 80%x2

Snatch Balance – heavy single

Hang Power Clean + Power Jerk (knee) – 70%x2+1x2, 75%x2+1x3
 

Day 3

Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1

Snatch Pull – 105%x2x3

Back Squat (pause first rep 3 sec) – 70%x3x3

Day 4
 
Snatch – Heavy single

Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1

Front Squat – 70%x2, 80%x2, 85%x1, 90%x1x3