Bionic Commandos week 1

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows:

Warm up 1-2 sets 50% 1rm x 8

75% x 5, 80% x 5, 85% x 5

Strength 1

  • Snatch – as above
  • Squat – as above
  • Pull-Ups – 3 sets of max reps

Strength 2

  • Clean & Jerk / Push Press – as above
  • Dead Lift – as above
  • Dips – 3 sets of max reps

Go to the Program Summary page to see the whole program with links to video demonstrations of the exercises.

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4 Responses to Bionic Commandos week 1

  1. Pingback: Bionic Commandos week 2 | getbeasted

  2. Pingback: Bionic Commandos week 3 | getbeasted

  3. Pingback: Bionic Commandos week 4 | getbeasted

  4. Pingback: Bionic Commandos final week | getbeasted

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