Day | Exercise | Sets x Reps | Intensity |
---|---|---|---|
Day 1 (Monday) | Back Squat | 5x5 | RPE 8-9.5 |
Power Snatch | 3x2 | 60-70% | |
Clean and Jerk | 3x1 | 60-70% | |
Day 2 (Tuesday) | Back Squat | 5x5 | RPE 8-9.5 |
Snatch | 3x2 | 60-70% | |
Power Clean and Jerk | 3x1 | 60-70% | |
Day 3 (Wednesday) | Back Squat | 5x5 | RPE 8-9.5 |
Power Snatch | 3x2 | 60-70% | |
Clean and Jerk | 3x1 | 60-70% | |
Day 4 (Thursday) | Day off | ||
Day 5 (Friday) | Back Squat | 5x5 | RPE 8-9.5 |
Snatch | 3x2 | 60-70% | |
Power Clean and Jerk | 3x1 | 60-70% | |
Day 6 (Saturday) | Back Squat | 5x5 | RPE 8-9.5 |
Power Snatch | 3x2 | 60-70% | |
Clean and Jerk | 3x1 | 60-70% | |
Day 7 (Sunday) | Back Squat | 3x5 | 65% |
Snatch | 3x2 | 60-70% | |
Power Clean and Jerk | 3x1 | 60-70% |
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