Features
5 sessions per week
Must use App app to view and log training
Program Training
A1
Power Snatch
3 x 3 @ 70 %
A2
Power Clean
3 x 3 @ 70 %
B1
Front Squat
4 x 4 @ 70, 73, 73, 73 %
B2
Bench Press
4 x 4 @ 70, 73, 73, 73 %
C
Hollow Hanging Deadbug
3 x 8
A1
Weighted Box Jump
3 x 3
A2
Plyo Push-Up
3 x 3
A3
Weighted Seated Vertical Jump
3 x 3
B
Push Jerk
3 x 3 @ 70 %
C
Deadlift
4 x 4 @ 70, 73, 73, 73 %
D1
Nordic curls
3 x 5
D2
Physioball Circles
3 x 10
A1
Snatch
3 x 3 @ 73 %
A2
Clean & Jerk
3 x 3 @ 73 %
B1
Back Squat
4 x 4 @ 70, 73, 73, 73 %
B2
Weighted Chin Ups
4 x 4 @ 70, 73, 73, 73 %
C1
1-Arm DB Row
3 x 5
C2
Hanging Knee Raise
3 x 10
D1
Cable Lateral Raises
3 x 10
D2
Plate Front Raise
3 x 10
D3
Bent Over Rear Delt Fly
3 x 10
A1
Trap bar Jumps
3 x 3 @ 50 %
A2
Weighted Seated Box Jump
3 x 3
B
Snatch Balance
3 x 3 @ 65, 70, 70 %
C
Push Press
4 x 4 @ 70, 73, 73, 73 %
D
Reverse Nordics
3 x 5
A1
Hang Snatch
3 x 3 @ 50 %
A2
Hang Clean
3 x 3 @ 50 %
B1
Single Leg Squat
4 x 4 @ 70, 73, 73, 73 %
B2
Snatch grip RDL
4 x 4 @ 70, 73, 73, 73 %
C
Turkish Get Up
3 x 6
D1
Alternating Front/Lateral Raise
3 x 10
D2
Single Arm Cable Rear Delt Fly
3 x 10
Athletic Strength & Performance Coach. Training Smart & Hard. Competitive Swimmer. Studying P.T Masters in Istanbul.