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1 RM B. Squat 125 F. Squat 150 OH Squat 58 Muscle Snatch 65

This document outlines a 4 week training plan with weightlifting exercises including snatch, snatch pull, front squat, clean and jerk. Each week increases the weight lifted in the snatch, snatch pull and front squat exercises. Weeks 1-3 list the exercises and weights for one session each week. Week 4 indicates the exercises will be tested instead of listing specific weights.

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Giuliano Brammerloo
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48 views6 pages

1 RM B. Squat 125 F. Squat 150 OH Squat 58 Muscle Snatch 65

This document outlines a 4 week training plan with weightlifting exercises including snatch, snatch pull, front squat, clean and jerk. Each week increases the weight lifted in the snatch, snatch pull and front squat exercises. Weeks 1-3 list the exercises and weights for one session each week. Week 4 indicates the exercises will be tested instead of listing specific weights.

Uploaded by

Giuliano Brammerloo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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1 RM

B. Squat 125
F. Squat 150
OH Squat 58
Muscle Snatch 65

Exercise Weight

Week 1 1
Snatch 70
Snatch Pull 80

Front Squat 80

week 2 1
Snatch 80
Snatch Pull 90

Front Squat 80
90

week 3 1
Snatch 75
Snatch Pull 100
Front Squat test

week 4 1
Snatch test
Snatch Pull 85

Front Squat 85
Snatch 65 Power Snatch
C&J 88 Power Clean
Clean 88 Power Jerk
Jerk 88 Push Press

Rep/Set

2 3
3r 5s Jerk 70 3r 5s Clean & Jerk
5r 5s
Push Press 70 3r4s Clean Pull
3r5s
Overhead Squat 70 3r 5s Back Squat

2 3
2r6s Jerk 80 3r 5s Clean & Jerk
3r6s
Push Press 80 3r4s Clean Pull
3r4s
2r2s Overhead Squat 80 3r 5s Back Squat

2 3
2r6s Jerk 75 3r 5s Clean & Jerk
2r6s
Push Press 75 4r4s Clean Pull
work up double
Overhead Squat 75 3r 5s Back Squat

2 3
work up double Jerk test work up double Clean & Jerk
2r6s
Push Press test work up triple Clean Pull
2r5s
Overhead Squat test work up triple Back Squat
100
100
100
100

70 3r5s

80 5r5s

70 5r3s
80 3r3s

80 3r5s

90 5r5s

80 3r3s
90 2r2s

75 2r5s

100 3r5s
test work up triple

test work up double

85 3r5s

85 5r5s

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