Final Seb Cycle Week 4/4, Final Day

Program as written

  • Hang snatch pull
    • 4 sets of 2 reps @ 75%, 80%, 85%, 80%
  • Clean take off
    • 1 sets of 2 reps @ 100%, 105%, 110% (focus on balance and downward force through a single point in your feet)
  • 2 Jerk Drives + jerk
    • 1 sets of 1 rep @ 60%, 65%, 70%, 65%, 60%
  • Front squat
    • 3 sets of 2 reps @ 80%-90%

Training (weights in pounds)

  • Hang Snatch Pull
    • 150, 160, 170, 160×2×4
  • Clean take off
    • 245, 255, 265×2×1
  • Power Clean + 2 Jerk Drives + Jerk
    • 145, 160, 170, 160, 145×1×1
  • Front Squat
    • 205, 215×3×2
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