A.
Press-Push Press-Push Jerk
5-5-…
B.
21-15-9
Air Squats
Push Jerks
60/40, 40/30, 25/15
(12′ TC)
C.
Basic Strength
Press (2RM)
8×4 80% + 2-5kg
FSQ (2RM)
1×4 75%
2×4 80%
2×4 85%
1×4 90%
A.
Press-Push Press-Push Jerk
5-5-…
B.
21-15-9
Air Squats
Push Jerks
60/40, 40/30, 25/15
(12′ TC)
C.
Basic Strength
Press (2RM)
8×4 80% + 2-5kg
FSQ (2RM)
1×4 75%
2×4 80%
2×4 85%
1×4 90%