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Source: WonderLifter's Flickr |
A.M.
Box Jumps
3 Sets of 5 Reps
Power Snatch
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%
Power Clean & Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%
Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
2 Sets of 2 Reps @ 90%
P.M.
Snatch Balance
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%
Jerk
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%
Push Press
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%
Clean Pull (Video)
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
Auxiliary Work
Press
4 Sets of 5 Reps
Bench Press
4 Sets of 5 Reps
Abs
2 Sets of 30 Reps
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