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OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK.

Published byGrace Stevens Modified over 6 years ago

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Presentation on theme: "OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK."— Presentation transcript:

1 OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK

2 EXERCISE SET X % SNATCH PULL 3 X 85%

3 WORKOUT #1 MUSCLE SNATCH 1x4@60% 1x3@70% 3x3@80% 2 PULLS +SNATCH 1@60%
SNATCH PULL “3 SEC STOP “ AT KNEE BENCH PRESS FRONT SQUAT STRICT PULL UPS AMRAP 4

4 WORKOUT #2 COMFORTABLE WEIGHT FOR 4x8 MUSCLE CLEAN 1x5@60% 1x4@70%
DOUBLE HANG CLEAN BELOW KNEES+JERK HANG CLEAN PULL BELOW KNEES 2 BEHIND NECK PUSH PRESSES +BEHIND NECK JERK JUMPING GOOD MORNINGS COMFORTABLE WEIGHT FOR 4x8 LATERAL RAISES (FLY) HEAVY 4x12

5 HANG MUSCLE SNATCH ABOVE KNEEW
WORKOUT #3 2 MUSCLE SNATCHES + HANG MUSCLE SNATCH ABOVE KNEEW SNATCH+ HANG SNATCH ABOVE KNEES HANG SNATCH PULL ABOVE KNEES PRESSING DROP SNATCH HEAVY 4x6 BACK SQUAT STANDING FRENCH PRESS HEAVY 4x8

6 WORKOUT #4 CLUSTER 1x2@60% 1x2@70% 2x2@75%
HANG POWER CLEAN ABOVE KNEES DEFICIT CLEAN PULL STRICT PRESS HEAVY 4x3 SQUAT JUMPS COMFORTABLE 3x7 FOR HIGH JUMPS STRICT HIGH PULL HEAVY 4x8

7 MUSCLE SNATCH FROM HIGH BLOCKS
WORKOUT #5 MUSCLE SNATCH FROM HIGH BLOCKS 2 PULLS + SNATCH FROM HIGH BLOCKS POWER DROP SNATCH+OHS BOUNCING FRONT SQUAT NARROW GRIP BENCH PRESS HEAVY 4x6

8 PULL+CLEAN+SQUAT+JERK
WORKOUT #6 MUSCLE CLEAN IN SQUAT PULL+CLEAN+SQUAT+JERK PUSH PRESS PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 3x25

9 WORKOUT #7 2 MUSCLE SNATCHES + 3 GOOD MORNINGS 3@60% 2 SNATCHES + OHS
“KUBIK” SNATCH PULL SNATCH STRICT PRESS HEAVY 4x4 LATERAL RAISES (FLY) HEAVY 4x10

10 WORKOUT #8 POWER CLUSTER 1x2@60% 1x2@70% 4x1@80% POWER CLEAN+
PUSH PRESS+JERK BEHIND NECK JERK BACK SQUAT “MADIN SQUATS” HEAVY 3x12

11 COMFORTABLE WEIGHT FOR 4x4
WORKOUT #9 MUSCLE SNATCH IN SQUAT COMFORTABLE WEIGHT FOR 4x4 SNATCH+ HANG SNATCH BELOW KNEES HANG SNATCH PULL BELOW KNEES (3 SEC STOP AT KNEE) DROP SNATCH SQUAT JUMPS HEAVY 3x7 BICEPS CURLS HEAVY 4x10

12 COMFORTABLE WEIGHT FOR 4 SETS
WORKOUT #10 2 MUSCLE CLEANES + 2 MUSCLE CLEAN IN SQUAT COMFORTABLE WEIGHT FOR 4 SETS 3 CLEANS + 2 JERKS CLEAN PULL FROM LOW BLOCKS BEHIND NECK STRICT PRESS HEAVY 4x4 WIDE GRIP STRICT PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 4x25

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