Power GPP week 3

MONDAY

  • (use clean & jerk 85% 1RM )
  • Power Clean x 5
  • Front Squat x 3
  • Jerk x 1
  • Pull-ups (70% of max reps)
  • Repeat x 5

Dips 2 min AMRAP

Overhead squat 3 x 5 reps (moderate weight)

  • GHD sit-ups 3 x 20 reps
  • Russian-twists (weighted) 3 x 14

WEDNESDAY

  • KB swings x 50
  • lunges x 10
  • squat jumps x 15
  • lunges x 10
  • squat jumps x 15
  • military press ups (elbows in) x 50
  • KB hand to hand swings x 50
  • lunges x 10
  • squat jumps x 15
  • lunges x 10
  • squat jumps x 15
  • standard press ups x 50
  • Repeat x 2

FRIDAY

Snatch

  • 6-8 x 50% 1RM
  • 2 x 75% 1RM
  • 2 x 85% 1RM
  • 1 x 95% 1RM
  • Continue increasing weight until good form is lost, then use weight that last rep with good form was possible.
  • Repeat up to 10 single lifts, or until good form is lost, rest as needed.

Dead-Lift

  • Warm up 1-2 sets 50% 1RM x 8
  • 75% 1RM x 5, 85% 1RM x 3, 95% 1RM x 1
  • (NB. AMRAP on last set)
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