New Competition Program
Phase 1, Week 1
Weightlifting
Muscle Snatch
15×3, 25×3, 35×3
Tall Snatch
20×2, 25×2, 30×2
No Foot No Hook Snatch + Eccentric
35×3, 35×3, 35×3, 35×3, 37.5×3, 37.5×3, 40×3, 40×3, 40×3, 42.5×3.
2 Power Clean + Push Jerk
55, 55, 55, 55, 55, 55, 55.
Front Squat
55×8, 55×8, 55×8
Back Squat
55×5, 55×5, 55×5
Gymnastics
Ring Dip Eccentric, 5 seconds
5, 5, 5, 5.
Superset Tempo Ring Rows, 3-3-3-3
5, 5, 5, 5.
Train2Train
1-Arm Dumbbell Bench 4×12 each arm
Superset Dumbbell Row 4×12 each arm
Superset Asymmetrical Dumbbell Squat Jump 4×12
10kg.
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