1. snatch - 4x2
2. squat - 5x3
3. rdl - 3x5
4a. 2 kb push press - 3x60 seconds
4b. pull ups - 3 x max
5a. 2 kb swing - 3x30 seconds
5b. push ups - 3 x max
****** THIS IS IMPORTANT******
WHEN PERFORMING ANY EXERCISE IN THE PROGRAM, YOU MUST DETERMINE WHICH VARIATION IS BEST FOR YOUR CURRENT NEEDS.
i.e. when the program calls for snatch, but you snatch like shit due to poor mobility, you should probably perform a hang power snatch instead, any athlete can do that, and its a great start
If you are not sure what to do, than ask me and I will help guide you.
Remember this for the rest of your life... even though programming and proper progression is important, it is nothing compared to desire and the willingness to work hard to be successful.
Please post any questions and comments you have.
2. squat - 5x3
3. rdl - 3x5
4a. 2 kb push press - 3x60 seconds
4b. pull ups - 3 x max
5a. 2 kb swing - 3x30 seconds
5b. push ups - 3 x max
****** THIS IS IMPORTANT******
WHEN PERFORMING ANY EXERCISE IN THE PROGRAM, YOU MUST DETERMINE WHICH VARIATION IS BEST FOR YOUR CURRENT NEEDS.
i.e. when the program calls for snatch, but you snatch like shit due to poor mobility, you should probably perform a hang power snatch instead, any athlete can do that, and its a great start
If you are not sure what to do, than ask me and I will help guide you.
Remember this for the rest of your life... even though programming and proper progression is important, it is nothing compared to desire and the willingness to work hard to be successful.
Please post any questions and comments you have.