1) 2 x Clean and Jerk: 50%, 60%, 70%, 75%, 80%, 80%
2) Pause Clean High-Pulls: 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
3) Front Squat: 5@50%, 3@70%, 3@75%, 3@85%, 3@90%
4) Accessory Work: choose either 3 x 5 GH Raise or 3 x 5 Strict Pull Ups
1) 2 x Snatch: 50%, 60%, 70%, 75%, 80%, 80%
2) Pause Snatch High-Pulls: 5@50%, 3@70%, 3@75%, 3@75%, 3@75%
3) Romanian Deadlift: 5@50%, 3@70%, 3@75%, 3@85%, 3@90%
4) Accessory Work: choose either 3 x 5 GH Raise or 3 x 5 Strict Pull Ups
1) Full Snatch + Hang Snatch + Full Snatch: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Snatch Grip Deadlift: 50%, 60%, 70%, 80%, 80%, 80%+
3) 5 x Overhead Squats: 50%, 60%, 70%, 80%, 80%, 80%+
1) Full Clean + Hang Clean + Full Clean: 50%, 60%, 70%, 75%, 80%, 85%+
2) 5 x Push Press: 50%, 60%, 70%, 80%, 80%, 80%+
3) 5 x 1+1/4 Front Squats: 50%, 60%, 70%, 80%, 80%, 80%+
1) Full Clean + Mid Hang Clean + High Hang Clean: 50%, 60%, 70%, 70%
2) 3 x Power Clean: 50%, 60%, 70%, 70%
3) 5 x Front Squat: 50%, 60%, 70%, 70%
4) 5 x Split Jerk: 50%, 60%, 70%, 70%
1) Full Snatch + Mid Hang Snatch + High Hang Snatch: 50%, 60%, 70%, 70%
2) 3 x Power Snatch: 50%, 60%, 70%, 70%
3) 5 x Back Squat: 50%, 60%, 70%, 70%
4) 5 x Snatch Balance: 50%, 60%, 70%, 70%
5) 5 x Snatch High Pull: 50%, 60%, 70%, 70%
1) 3 x Snatch from the Blocks: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Snatch High Pull + Mid Hang Snatch High Pull: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) 3 x Cleans from the Blocks: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Behind the Neck Split Jerk: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Clean High Pull + Mid Hang Clean High Pull: 50%, 60%, 70%, 75%, 75%, 75%, 75%
1) 3 x Cleans + Jerk: 50%, 60%, 70%, 75%, 75%
2) 3 x Hang Cleans + Jerk: 50%, 60%, 70%, 75%, 75%
3) 5 x Front Squat: 50%, 60%, 70%, 70%, 70%
4) 5 x Push Press: 50%, 60%, 70%, 70%, 70%
1) 3 x Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 x Hang Snatch: 50%, 60%, 70%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 70%, 70%
4) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 70%, 70%
1) Snatch + Hang Snatch: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 3 x Snatch High Pulls (3sec pause at knee): 60%, 70%, 80%, 90%, 90%, 95%, 100%
3) 3 x Snatch Balance: 60%, 70%, 80%, 90%, 90%, 95%, 100%
1) Clean + Hang Clean + Jerk: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 3 x Clean High Pulls (3sec pause at knee): 60%, 70%, 80%, 90%, 90%, 95%, 100%
3) 3 x Jerk Dips: 60%, 70%, 80%, 90%, 90%, 95%, 100%
1) 1RM Clean and Jerk - 30mins
2) 1RM Front Squat - 30mins
Klokov pause snatching 200kg in a ninja turtles t-shirt...honestly, what more could you wish for?
1RM Week!
1) 1RM Snatch - 30mins
2) 1RM Back Squat - 30mins
1RM week next week!
1) Snatch + Hang Snatch: 6 x 2 - work to heavy for the day
2) Clean + Hang Clean: 6 x 2 - work to heavy for the day
3) Split Jerk: 6 x 2 - work to heavy for the day
4) Back Squat: 6 x 2 - work to heavy for the day
1) 2 Snatch + Behind the Neck Snatch Push Press: 50%, 60%, 70%, 75%, 75%, 80%, 80%
2) Overhead Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
3) Pause Snatch High Pull (3 sec at knee): 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
1) 2 Cleans + 1 Jerk: 50%, 60%, 70%, 75%, 75%, 80%, 80%
2) Back Squat: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
3) Bent Over Row: 5@50%, 3@70%, 2@75%, 2@75%, 2@80%
1) Hang Clean: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Clean High Pull: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Jerk Dips: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Hang Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) Snatch High Pull: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Snatch Balance: 5@50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%,
2) Back Squat: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) Pause Snatch First Pulls - pause 5sec at knee: 6 x 3 heaviest possible