OLY Programming for the Week

Wednesday

A) Clean
2 x 2@85%
2 x 1@87.5%

B) Back squat
4 x 1@80-87.5%

C) Split jerk
2 x 3@75%
2 x 2@80%
1 x 1@85%

Assistance
Weighted planks
3x30secs

or

Pull ups/dips
3 x 5-8

Sunday

A) Snatch
2 x 2@82.5%
2 x 2@85%
1 x 1@87.5%

B) Back squat
1 x 3@82.5%
1 x 3@85%
1 x 2@87.5%

C) Split jerk
1 x 2@80%
1 x 1@82%
1 x 1@85%

Assistance
Single leg hip thrusters
3 x 5-8 per leg

Chin ups/dips
3 x 5-8

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