Monday 2016.08.15

August 15, 2016

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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