So you want to go to the Games, huh? Maybe you should re-evaluate your sporting goals.
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
100 KB Snatches 24/16kg
Notes: 50 each arm. Use any combination of reps to get there.