Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
43 views3 pages

OLY Diego

The document outlines a 3 day strength training program. Day 1 focuses on snatch, front squat, and clean and jerk. Day 2 includes back squat, deadlift, squat clean and front squat. Day 3 has squat snatch, front squat, clean and jerk, and accessory work like jerk dip.

Uploaded by

typhtkwqtm
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
43 views3 pages

OLY Diego

The document outlines a 3 day strength training program. Day 1 focuses on snatch, front squat, and clean and jerk. Day 2 includes back squat, deadlift, squat clean and front squat. Day 3 has squat snatch, front squat, clean and jerk, and accessory work like jerk dip.

Uploaded by

typhtkwqtm
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

DAY1 Snatch Pull

Squat Snatch 5 sets of 3 reps at 100% of your Max Snatch

Set 1: 1 Rep at 90% Rest 2-3min. Between Sets


Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90%
Set 4: 2 Reps at 85% Front Squat
Set 5: 2 Reps at 85%
Set 6: 2 Reps at 85% Set 1: 1 Rep at 90%
Set 2: 1 Rep at 90%
Rest 2-3min. Between Sets Set 3: 1 Rep at 90%
Power Clean and Jerk Rest 2-3min. Between Sets
Set 1: 1 Rep at 90%
Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90%
Set 4: 2 Reps at 85%
Set 5: 2 Reps at 85%
Set 6: 2 Reps at 85%

Rest 2-3min. Between Sets

DAY2
Back Squat 5 sets of 2 reps at 85% of your Max Snatch

Set 1: 1 Rep at 90% Rest 2-3min. Between Sets


Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90% Deadlift
Set 4: 3 Reps at 85%
Set 5: 3 Reps at 85% 5 sets of 3 reps at 85% of your 1 Rep Max
Set 6: 3 Reps at 85%
Rest 2-3min. Between Sets
Rest 2-3min. Between Sets

Squat Clean

5 sets of 2 reps at 85% of your 1 RepMax

Rest 2-3min. Between Sets

Front Squat

Set 1: 1 Rep at 90%


Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90%
DAY3
Rest 2-3min. Between Sets
Squat Snatch
Hang Squat Snatch
Set 1: 1 Rep at 90% 5 sets of 3 reps at 100% of your Max Clean
Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90% Rest 2-3min. Between Sets
Set 4: 1-2 Reps at 85%
Set 5: 1-2 Reps at 85%
Set 6: 1-2 Reps at 85% Front Squat
Set 1: 1 Rep at 90%
Rest 2-3min. Between Sets Set 2: 1 Rep at 90%
Set 3: 1 Rep at 90%
*On sets 4-6, you are doing 1 or 2 reps based Set 4: 3 Reps at 85%
off of how you feel. If you feel good, hit 2. Set 5: 3 Reps at 85%
Set 6: 3 Reps at 85%
Squat Clean and Jerk
Set 1: 1 Rep at 90% Rest 2-3min. Between Sets
Set 2: 1 Rep at 90% Accessory Work:
Set 3: 1 Rep at 90% Jerk Dip (3 x 3 )
Set 4: 2 Reps at 85%
Set 5: 2 Reps at 85% 3 sets of 3 reps AS HEAVY AS POSSIBLE!
Set 6: 2 Reps at 85%

Rest 2-3min. Between Sets

Clean Pull

You might also like