Scribd Logo
Upload

Welcome to Scribd!

  • Rohith New

    Uploaded by

    arun ajayan
    3 views1 page

    Original Title

    ROHITH NEW

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    3 views1 page

    Rohith New

    Uploaded by

    arun ajayan

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    WEEK 1

    MONDAY WEDNESDAY
    WEIGHT REP SET WEIGHT REP SET
    SNATCH 30 3 5 CLEAN & JERK 42 3 5
    SNATCH PULL 74 4 4 CLEAN PULL 77 4 4
    PAUSE BACK SQUAT 0 4 3 FRONT SQUAT 53 4 2
    T BAR 10 3 DUMBELL ROW 10 3
    LAT PULL 10 3 ABS
    ABS

    TUESDAY THURSDAY
    WEIGHT REP SET WEIGHT REP SET
    POWER SNATCH 23 1+1 2 HANG SNATCH 23 2 5
    POWER CLEAN + CLEAN 38 1+1 5 HANG CLEAN 30 2 5
    FRONT PRESS (BARBELL) 10 3 BACK SQUAT 60 3 4
    FRONT SHOULDER PRESS
    10 3
    (DUMBELL) SNATCH BALANCE 28 4 3
    ARNOLD PRESS BACK PRESS
    10 3 10 3
    (BARBELL)
    GOOD MORNING BACK SHOULDER
    15 3 PRESS (DUMBELL) 10 3

    HYPER EXTENSION
    15 3

    SATURDAY
    WEIGHT REP SET
    28 3 1
    30 2 1
    SNATCH 32 2 1
    34 2 1
    37 1 3
    39 3 1
    42 2 1
    CLEAN & JERK 45 2 1
    48 2 1
    51 1 3
    70 1 1
    FRONT SQUAT
    63 1 2
    ABS

    You might also like