LIGHT-MODERATE WEEK 1/4

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Do your own 10 min warm-up

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TALL POWER SNATCH + TALL SNATCH + DROP SNATCH *flat feet
2×2× 1+1+1@barbell, rest 2min

SNATCH + SNATCH from KNEE + DIP SNATCH *use straps
1×2× 1+1+2@barbell, 6× 1+1+2@52-55-58-55-58-61%, sn-%, rest 2min

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TALL POWER CLEAN + TALL CLEAN flat feet
2×2× 2+2@barbell, rest 2min

CLEAN + CLEAN from KNEE + DIP CLEAN
1×2× 1+1+2@barbell,
6× 1+1+2@52-55-58-55-58-61%, jerk-%, rest 2min

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SHOULDER PRESS + TALL POWER JERK + SHOULDER PRESS BTN + TALL POWER JERK BTN *BTN=Behind The Neck, tall=flat feet
2×2× 2+2+2+2@barbell, rest 2min

PUSH PRESS + SPLIT JERK + PUSH PRESS BTN + SPLIT JERK BTN *rack/block, split both side 1+1
1×2× 1+2+1+2@barbell,
6× 1+2+1+2@52-55-58-55-58-61%, jerk-%, rest 2min

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video: Dip Snatch

video: Dip Clean

video: Tall power Jerk

video: Push Press Behind the Neck

video: Split Jerk Behind the Neck

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4min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. CRUNCH
2. SIDE CRUNCH
3. SUPERMAN ROW
4. SIDE CRUNCH

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video: Crunch
https://www.instagram.com/reel/DOD35A3j8uk/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Side Crunch

video: Superman Row

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EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10× Triceps PUSH UP
10×/side DB CHINESE ROW *heavy load

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video: Triceps Push Up

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/