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, 85% x 3, 95% x 1
- Snatch – see above
- Squat – see above
- Pull-Ups – Do 50% of your current max reps then rest 45. Repeat until a total of 30 reps is reached.
- Clean & Jerk / Push Press – see above
- Dead-Lift – see above
- Dips – Do 50% of your current max reps then rest 45s. Repeat until a total of 50 reps is reached.
Go to the Program Summary page to see the whole program with links to video demonstrations of the exercises.
- Bionic Commandos week 2 (getbeasted.wordpress.com)
- Bionic Commandos week 1 (getbeasted.wordpress.com)
- Bionic Commandos (getbeasted.wordpress.com)