CF LEMAN VICH
ROOKIE
A.
AMRAP 8min:
12 Deadlifts
12 DB Push Press
INTERMEDIATE
A.
Weighted Pull Ups
4-4-4-4
No Rest
A2.
Bent Over Barbell Rows
12-12-12-12 (at 30X0)
Rest 2 min
B.
21-15-9
Hang Squat Clean 50/30kg
Chest to Bar Pull Ups
ADVANCED
Phase: Oly
Week :1
Low NME Score -1
High NME Score +1
A.
Snatch Grip Behind the Neck Push Press
3-3-3-3-3
Loading 50,60,65,70,70
Rest as needed
B.
Overhead Squat
4-3-3-3
Loading 50,60,65,70
Rest as needed
C.
Snatch Balance
3-3-3-3-3-3
Rest as needed
D.
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Run 200m between each
E.
50 GHD Sit Ups