Cycle 3 – Week 13 – Session 2
Program intensity – 80%
A.) Power Clean – Front Squat x2 , Push Press x2 , Split Jerk x2 – 5 reps add weight each time
B.) Snatch – 3Pos dead lift + extension, Pull plus extension, full snatch – 15 minutes
Clean – 3 Pos dead lift + extension, Pull Plus extension, full clean – 15minutes
Front Squats – work up to 1 rep at 85-90% w / 3 second pause
C.) RDL’s – 5×5
Push Press (front rack) – 5×3
Hollow Rocks – 100
Mobility – 10 minutes
link of the day – European U23 weightlifting championships in Tallin Estonia – http://www.allthingsgym.com/2013-european-junior-u23-weightlifting-championships/