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  • 70's Big 7x3

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    Anonymous cbc8Km
    161 Ansichten3 Seiten
    The document outlines a 9 day training plan to increase snatch weight from 160 to 200 pounds. It involves performing sets of 5 repetitions of clean and press (C&P), snatch (Sn), and clean and jerk (C&J) each day, starting at the current max for each lift and increasing the weight each set and each day, with the goal of reaching 200 pounds for snatch by the end of the 9th day.

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    Weightlifting

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    The document outlines a 9 day training plan to increase snatch weight from 160 to 200 pounds. It involves performing sets of 5 repetitions of clean and press (C&P), snatch (Sn), and clean and jerk (C&J) each day, starting at the current max for each lift and increasing the weight each set and each day, with the goal of reaching 200 pounds for snatch by the end of the 9th day.

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    © All Rights Reserved
    Als XLS, PDF, TXT herunterladen oder online auf Scribd lesen
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    161 Ansichten3 Seiten

    70's Big 7x3

    Hochgeladen von

    Anonymous cbc8Km
    The document outlines a 9 day training plan to increase snatch weight from 160 to 200 pounds. It involves performing sets of 5 repetitions of clean and press (C&P), snatch (Sn), and clean and jerk (C&J) each day, starting at the current max for each lift and increasing the weight each set and each day, with the goal of reaching 200 pounds for snatch by the end of the 9th day.

    Copyright:

    © All Rights Reserved
    Als XLS, PDF, TXT herunterladen oder online auf Scribd lesen
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    von 3

    The Big 21

    Current Max

    C&P

    Sn
    160

    Desired Increase

    C&P

    End Goal

    C&P

    Sn
    5

    Reps
    1

    Day

    C&P
    5
    5
    5
    1
    1
    1
    1
    1
    1

    Reps
    2

    10

    Day

    Reps
    3

    Day

    5
    5
    5
    1
    1
    1
    1
    1
    1

    C&J

    Sn

    95
    100
    105
    110
    115
    120
    125
    130
    135

    C&J
    125
    130
    135
    140
    145
    150
    155
    160
    165
    C&J
    95
    100
    105
    110
    115
    120
    125
    130
    135

    Sn
    100
    105
    110
    115
    120
    125
    130
    135
    140

    120
    125
    130
    135
    140
    145
    150
    155
    160

    90
    95
    100
    105
    110
    115
    120
    125
    130
    Sn

    C&P
    5
    5
    5
    1
    1
    1
    1
    1
    1

    200

    85
    90
    95
    100
    105
    110
    115
    120
    125

    90
    95
    100
    105
    110
    115
    120
    125
    130
    C&P

    Reps
    4

    Sn

    C&P

    5
    C&J

    165

    85
    90
    95
    100
    105
    110
    115
    120
    125

    5
    5
    5
    1
    1
    1
    1
    1
    1

    195
    C&J

    Sn
    165

    Day

    C&J
    155

    130
    135
    140
    145
    150
    155
    160
    165
    170
    C&J

    100
    105
    110
    115
    120
    125
    130
    135
    140

    135
    140
    145
    150
    155
    160
    165
    170
    175

    Key
    C&P:
    Sn:
    C&J:

    Clean and Press


    Snatch
    Clean and Jerk

    Day

    Reps
    5

    Day

    C&P
    5
    5
    5
    1
    1
    1
    1
    1
    1

    Reps
    6

    Day

    C&P
    5
    5
    5
    1
    1
    1
    1
    1
    1

    Reps
    7

    Day

    Day

    C&J

    Sn

    150
    155
    160
    165
    170
    175
    180
    185
    190
    C&J

    120
    125
    130
    135
    140
    145
    150
    155
    160
    Sn

    125
    130
    135
    140
    145
    150
    155
    160

    145
    150
    155
    160
    165
    170
    175
    180
    185

    115
    120
    125
    130
    135
    140
    145
    150
    155

    120
    125
    130
    135
    140
    145
    150
    155
    160
    C&P

    5
    5
    5
    1
    1
    1
    1
    1

    C&J

    Sn

    C&P

    140
    145
    150
    155
    160
    165
    170
    175
    180

    110
    115
    120
    125
    130
    135
    140
    145
    150

    115
    120
    125
    130
    135
    140
    145
    150
    155

    5
    5
    5
    1
    1
    1
    1
    1
    1
    Reps

    Sn

    C&P

    Reps

    C&J
    105
    110
    115
    120
    125
    130
    135
    140
    145

    110
    115
    120
    125
    130
    135
    140
    145
    150

    5
    5
    5
    1
    1
    1
    1
    1
    1

    Sn
    105
    110
    115
    120
    125
    130
    135
    140
    145

    155
    160
    165
    170
    175
    180
    185
    190
    195
    C&J

    125
    130
    135
    140
    145
    150
    155
    160

    160
    165
    170
    175
    180
    185
    190
    195

    165

    165

    200

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