10m Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
3×10 band pull- aparts
Work to 90% of 1RM Snatch for a single. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single is +100 and down by 15kg if -100. Hold Pause for 5 seconds. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
c) BACK SQUAT 4x 5
Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, 15kg down if heavy 5 is +200 and 10kg down if -200. Target +10kg/ week if + 200kg and +5kg / week if -200kg.
d) STRICT PRESS 4x 3
Work at 50% of 1RM C&J. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.