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Культура Документы
Monday Morning 1.5 hour session
1. Power Snatch 90% 2 sets x 1, 85% 2 sets x 2
2. Split Jerk from racks 90% 2 sets x 1
3. Front Squat 90%
Monday Afternoon 2.0 hour session
1. Snatch 90%
2. C&J 90%
3. Front Squat 85% 2 sets x 2
Tuesday Morning 1.0 hour session
1. Front squat 90%
2. Power Clean 90% 2 sets x 1
Tuesday Afternoon 1.0 hour session
1. Power Snatch 85% 3 sets x 1
2. Back Squat 80% 3 sets x 1
Wednesday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 85% 2 sets x 1
3. Split Jerk from racks 90% 2 sets x 1
Wednesday Afternoon 2.0 hour session
1. C&J 95% 2 sets x 1
2. Power Snatch 100%
3. Front Squat 100%
Thursday Morning 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 85% 3 sets x 1
2. Split Jerk from blocks 85% 2 sets x 1
3. Front Squat 90% 2 sets x 1
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 90% 2 sets x 1
2. Front squat 95%
Week Two
Monday Morning 2.0 hour session
1. Front Squat 90%
2. Power Snatch 95%, 90% 2 sets x 1
3. Split Jerk from racks 90% 3 sets x 1
4. Front Squat 90% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Snatch 95% 3 sets x 1,
2. C&J 95% 2 sets x1
3. Front Squat 100%
Tuesday Morning 1.0 hour session
1. Front squat 90% 3 sets x 1
2. Power Clean 90% 2 sets x 1
Tuesday Afternoon 1.0 hour session
1. Power Snatch 95% 2 sets x 1
2. Back Squat 90% 3 sets x 1
Wednesday Morning 1.5 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
Wednesday Afternoon 2.0 hour session
1. Front Squat 100%
2. Power Snatch 95% 2 sets x 1
3. C&J 90% 2 sets x 1
4. Back Squat 100%
Thursday Morning
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85% 2 sets x 1
3. Front Squat 90% 2 sets x 1
Friday Afternoon 1.5 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 90% 2 sets x 1
2. Front squat 95%
Week Three
Monday Morning 2.0 hour session
1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 2
Monday Afternoon 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 90% 3 sets x 1
2. Back Squat 90% 3 sets x 1
Tuesday Afternoon 1.0 hour session
1. Power Snatch 95%
2. Front Squat 95%
Wednesday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 3 sets x 1
Thursday Morning
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85% 3 sets x 1
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95% 3 sets x 1
2. Front squat 100%
Week Four
Monday Morning 2.0 hour session
1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 90% 2 sets x 1
2. Back Squat 90% 2 sets x 1
Tuesday Afternoon 1.0 hour session
1. Power Snatch 95%
2. Front Squat 95%
Wednesday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 3 sets x 1
Thursday Morning
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85 % 3 sets x 1
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95% 3 sets x 1
2. Front squat 100%
Week Five
Monday Morning 2.0 hour session
1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 3 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 90% 2 sets x 1
2. 2. Back Squat 90% 2 sets x 1
Tuesday Afternoon 1.0 hour session
1. Power Snatch 95%
2. Front Squat 95%
Wednesday Morning 1.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 2 sets x 1
Thursday Morning 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 90% 2 sets x 1
2. Split Jerk from racks 90% 2 sets x 1
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95%
2. Front squat 100%
Week Six
Monday Morning 2.0 hour session
1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 90% 3 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 95% 2 sets x 1
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 85% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1
Thursday Morning 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95 % 3 sets x 1
2. Front squat 100%
Week Seven
Monday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. C&J 90%
4. Front Squat 90% 2 sets x 2
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1
Thursday Morning 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95% 3 sets x 1
2. Front squat 100%
Week Eight
Monday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. C&J 90%
4. Front Squat 90% 2 sets x 2
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1
Thursday Morning 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session
1. Snatch 100%
2. C&J 100%
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Nine
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100%(P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Ten
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Eleven
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Twelve
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Thirteen
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Fourteen
Monday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%
Tuesday Morning 1.0 hour session
1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%
Wednesday Afternoon 2.0 hour session
1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1
Thursday Morning 1.0 hour session
1. Power Clean 100%
2. Front Squat 100%
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%
Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)
Saturday Morning 1.5 hour session
1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Fifteen
Monday Afternoon 1.5 hour session
1. Snatch 100%
2. C&J 100%
3. Front Squat 100%
Tuesday Afternoon 1.0 hour session
1. Power Snatch 90% 2 sets x 1
2. Front Squat 90%
Wednesday Afternoon 1.5 hour session
1. Snatch 100%
2. C&J 100%
3. Front Squat 95% 2 sets x 1
Thursday Afternoon 0.5 hour session
1. Snatch warm up
2. C&J warm up
Friday Afternoon 1.0 hour session
1. Snatch 100%
2. C&J 90% 2 sets x 1
Saturday Morning 0.45 hour session
1. Power Clean 90%
2. Front squat 90% 2 sets x 1
Week Sixteen
Monday Afternoon 1.5 hour session
1. Snatch 100%
2. C&J 85% 2sets x 1
Wednesday Afternoon 1.5 hour session
1. Snatch 85% 2 sets x 1
2. C&J 80% 2 sets x 1
Friday Afternoon 0.5 hour session
1. Snatch 60% 3 sets x 1
2. C&J 60% 3 sets x 1
Sunday Competition