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Monday,30-5-16
Warm up, Plate Exercise
Warm
up
Snatch:
50%4/2,60%4/1,70%4/1,80%3/4 |
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Front
Squat+Jerk
50%4+2/60%4+2,70%4+2,80%4+2/4,90%4/3 |
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clean&press
50%6+6/6
Abs 40/3 Warm Down |
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EVENING:
Warm up Power Snatch(box)-50%4/2,60%10/3 |
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Clean-
50%4/2,(60%2,70%1,75%1)1,(70%2,75%1,80%1)1,(75%2,80%1,85%1)1
(85%2,75%2)3(super set) |
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Clean
Pull-100%4/4
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Sit
ups-40/2
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Stretching
Tuesday 31-05-16
Warm up, Plate Exercise
Sprints-60mtr
X 5/4
D.B
Snatches-10Kg-10/3
Jerk
Balancing-50%4/2, 60%4/1, 70%4/6
Seated
Back press-30/40/50/60/70-6/3sets
Gym-2
sets
Hyperextension-20kg
10/3
EVE:
Drop snatch-50%4, 60%4,70%4, 80%4/4
Hack lift-50%4, 60%4,70%4, 80%4/4
Wednesday.
1-06-16
Warm up, Plate Exercise
Cleanpull+clean.50%4+4,60%4+4,
70% 3+3/4
Back
Squat +Jerk 50%4+2,60%4+2,70% 4+2, 80%4+2/4,90%2/3
Front
press: 40/50/60/70*4/4
EVENING:
SNATCH
from Box-50%4, 60%4,(70%2,80%1,85%1)2,(85%2,80%1,70%2)3
Clean&
Jerk( box)-50%3+2,60%3+2,70%2+2,80%2+1,85%2+1/4
Snatch
Pull-110%3/4 Sit ups-40/2
Thursday 2-06-16
Warm up, Plate Exercise
Sprints-60mtr X 5/4
YOGA
Hyperextension-20kg 10/3
FRIDAY 03-06-16
Power
Snatch: 50%6/2, 60%5/1, 70% 4/4
Front
Squat+ Jerk Dip: 50%4+4, 60%4+4, 70%4+4, 80%3+3, 90%2+2/4
Back
press: 40/50/60/70*4/4
EVENING:
Snatch-50%4/2,
(60%2, 70%2)1(80%2,85%1)2,90%1/3
Clean
& Jerk: 50%3+3, 60%3+2, 70%3+1, 80%2+1, 85%1+1, 90%1+1/3
CleanPull-100%4/4
Sit
ups-40/2
Saturday, 4-06-16
Cross country run 5km
Bench Press: up to 80%4/4
Dumbbell flys
Gym
Stretching
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6-06-16 Monday
Morning
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clean&
press 50%6+6/6
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Front
Squat + Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4,90%4/3
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Abs-40/2
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Evening:
Power
Snatch-50%4/2,60%4/1,70%4/1,80%3/4
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Clean-50%4/2,60%4/1,70%3/1,80%2+1/4
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Clean
Pull-100%4/1,110%2/1,120%1/4
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Abs
30/2
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07-06-16,Tuesday
Morning
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Sprints-60mtr
X 5/4
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Power
clean & Push jerk-
50%
4+4/1,60%3+3/1,&70%2+2/6
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B.Press-70%
8/4
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Dumb
bell flies-7kg X 3 Sets
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Shoulder
press-3sets, Gym-2 sets
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Evening:
Drop
snatch-
50%4/2,60%4/1,70%4/1,80%4/4
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Snatch
1st pull 80%6/4
Good
morning 40Kg 15/3
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08-06-16, Wednesday
Morning
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Clean
pull+ clean. 50% 4+4/1,60%3+3/1,70% 3+3/4
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Back
Squat + Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4,90%4/3
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Front
press: 40/50/60/70*4/4
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Evening:
Snatch
from 20cm Box-(70%1,80%1,85%1)4
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Clean&
Jerk from 20cm box-50%4+2/1,60%3+2/1,70%3+2/1,80%2+2/1,85%2+1/4
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snatch
Pull-100%4/1,110%3/1,120%2/4
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9-06-16,Thursday
Morning
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YOGA
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10-6-16,Friday
Morning
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Snatch
pull+ snatch 50%4+4/1,60%3+3/1,70% 3+3/4
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Front
Squat +Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4, 90%2/4
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Back
press: 40/50/60/70*4/4
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Evening:
Snatch
-50%4/2,60%4/1,70%3/1,(80%1,85%1,90%1)4
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Clean-50%4/2,60%4/1,70%3/1 (80%1,85%1,90%1)4
Clean Pull:100%4/4 |
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11-06-16, Saturday
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Sprints-60mtr
X 5/4
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Clean
grip Snatch- 50%4/2,60%4/6
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Bench
Press-50%6/2,60%6/1,70%6/1 80% 4/4
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Db
flies-7kg X 3 Sets
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Shoulder
press-3sets
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Gym-2
sets
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Evening:
Drop
snatch -50%6/2,60%6/1,70%6/1,80%4/4
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snatch
dead lift: 100%4/1,110%3/1,120%+3/2
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