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FRIDAY

THURSDAY

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MONDAY

Clean session

5 X 3 @ 75%

Clean

3 X 5 @ 85kg

Clean deadlift

3 X 3 @ 80%

Front squat / Rack

Power session

4 X 2 @ 80%

Power snatch

3 X 5 @ 85kg

Power clean & jerk

3 X 3 @ 80%

Snatch high pull

Rest

Rest

Snatch PR session

C&J PR session

3 X 3 @ 80%

5 X 3 @ 75%

O/head session

3 X 3 @ 80%

Overhead squat

5 X 3 @ 75%

Jerk

Snatch session

5 X 3 @ 75%

Snatch

3 X 5 @ 85kg

Snatch deadlift

3 X 5 @ 80%

Front squat

Snatch session

5000 meters

Bike

Description de l'exo...

Nom de l'exo

Snatch session

4 X 2 @ 80%

Power snatch

3 X 5 @ 85kg

Power clean & jerk

3 X 3 @ 80%

Snatch high pull

O/head session

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Recovering

Optimal

Overreaching

3 X 3 @ 80%

Overhead squat

5 X 3 @ 75%

Jerk

Snatch session

Snatch session

Snatch session

Add an exercice

3 X 3 @ 80%

5 X 3 @ 75%

Snatch session

5 squats @ 85%

5 pompes

5 sauts

Nom de l’exercice

5 snatch @ 75 kg

3 EMOM (60 seconds)

Snatch session

5 X 3 @ 75%

Snatch

3 Sets

3 Squats @ 135kg

2 jumps

10 squats @ 120

10 pompes

10 jumps

Nom de l’exercice

Intensité

Tonnage

Volume

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JANUARY 2021

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Simple exercices

An exercice for reps, meters...

Complex exercices

Set of multiple movments (complex, supersets, plyo + Sprints...)

Timed exercices

Circuit and cross training: Hiit, Amrap, For time, Emoms...

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Cardio & intervals

Long distance/time and intervals

Simple

Squat

3

Sets

3

Reps

75

%

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Notes

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YOUR OTHER ATHLETS

Aneta Škodová

Katayama Fumiki

Mkhuseli Malinga

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Snatch session

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