SUBMAXIMAL WEEK 11/11

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SHOULDER PRESS
5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw sets 2min

...keep going on PUSH PRESS when SHOULDER PRESS ends..

PUSH PRESS
1@up to 100%+, rest btw sets 2min

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KEHONHUOLTOA!

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Emilio

MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups

2x2x[1+1+3+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@up to 70%, 3x1@70%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN HIGH PULL + DIP CLEAN + TALL SPLIT JERK *high pull & tall jerk flat footed - high pull elbows ups - split
2x2x[1+1+3+2+2]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK

2x2x[1+1]@barbell, 1+1@up to 65%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min

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FRONT SQUAT
3×3@70%, fs-%, rest btw sets 3min

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SNATCH PULL *full foot, use straps

3@70%, 2x3@75%, sn-%, rest btw sets 2min