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360 Degree Solutions For Sports Needs

Schedule Week-40

Raj
-

 Monday 
Morning
clean& press 50%6+6/6
Front Squat + Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4,90%4/3
Abs-40/2

Evening:

Power Snatch-50%4/2,60%4/1,70%4/1,80%3/4
Clean-50%4/2,60%4/1,70%3/1,80%2+1/4
Clean Pull-100%4/1,110%2/1,120%1/4
 Abs 30/2

Tuesday
Morning
Sprints-60mtr X 5/4
Power clean & Push jerk-
50% 4+4/1,60%3+3/1,&70%2+2/6
B.Press-70% 8/4
Dumb bell flies-7kg X 3 Sets
Shoulder press-3sets, Gym-2 sets

Evening:

Drop snatch-
50%4/2,60%4/1,70%4/1,80%4/4
Snatch 1st pull 80%6/4

Good morning 40Kg 15/3

Wednesday

Morning
Clean pull+ clean. 50% 4+4/1,60%3+3/1,70% 3+3/4
Back Squat + Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4,90%4/3
Front press: 40/50/60/70*4/4
Evening:

Snatch from 20cm Box-(70%1,80%1,85%1)4
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
snatch Pull from Mini Platorm-100%4/4

 Thursday
Morning
Stretching 
 Friday
Morning
Snatch pull+ snatch 50%4+4/1,60%3+3/1,70% 3+3/4
Front Squat +Jerk 50%4+2/1,60%4+2/1,70%4+2/1,80%4+2/4, 90%2/4
Back press: 40/50/60/70*4/4
Evening:

Snatch -50%4/2,60%4/1,70%3/1,(80%1,85%1,90%1)4
Clean-50%4/2,60%4/1,70%3/1 (80%1,85%1,90%1)4

Clean Pull:100%4/4

 Saturday
Sprints-60mtr X 5/4
Clean grip Snatch- 50%4/2,60%4/6
Bench Press-50%6/2,60%6/1,70%6/1 80% 4/4
Db flies-7kg X 3 Sets
Shoulder press-3sets
Gym-2 sets
Evening:

Drop snatch -50%6/2,60%6/1,70%6/1,80%4/4

snatch dead lift: 100%4/1,110%3/1,120%+3/2

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