Training 3/4 – 3/10

Snatch from high blocks

Build to max Clean & Jerk from high block

Build to max Front Squat 2RM

Barbell Curls 3×8-10, band facepulls 3×25-35


Power Snatch to max

Power Clean to max

Dumbbell Rows 3×15 per side, heavy and strict

5 x :30 loaded front plank
6 x :30 loaded side plank (3 each side)

Band tricep pushdowns 3×40-50″


Snatch from low blocks

Build to max Snatch Pull w/rebend 90%x2x3

Clean & Jerk from low blocks, build to max

Clean pull w/rebend 90%1×3

Front Squat 4×2 with 90% of 2RM Barbell

Wrist Curls 3×15-20 


Snatch to max

Clean & Jerk to max

Band leg extensions 3×15-20

3×10 back extensions, loaded You are allowed a maximum of 2 misses at a given weight.


Front Squat 1RM

Power snatch heavy single

Power Clean & Jerk heavy single

Xiaojuns 3×18, same weight as 3/2/2013


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