Cycle 3 – Week 11 – Session 1

Program Intensity – 85%

A.) Sots Press – 3×10, Overhead Squats – 3×10

B.) Snatch – 5×1

Clean and Jerk – 5×1

Back Squats – 5×3 w/ 3 second pause on 1st rep

C.) Snatch RDL’s – 5×5

Behind neck Strict Press -5×5

Hollow Rocks – 100

 

Link of the day – The Chinese National Championships – Men’s 56kg weight class – http://www.youtube.com/watch?v=7rG5P4shnM0&feature=player_embedded#t=0

If you’d like to see the rest of the championships and results check out Allthingsgym.com