MARATHON GIREVOYS SPORT

---------------semaine 1
day 1 / warm up
work
jerk 4 set x 10min 24kg tempo 16 min 8 each arm 4' rest

snatch 16kg 5x 15 reps each arm 2'rest

squat bw 6x20 reps 2' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 10 28 10 24kg 10 16kg 10 32kg 8 28kg 8 24kg 10 16kg 10

run 20'

day 3 /

work
jerk 10' 16kg (10 min no stop left and then 10 min with right)

bw squat 3x2' rest 1'
---------------------------------------------------------------semaine 2
2nd week

day 1 /
warm up
work
jerk 5 set x 10 min 24kg tempo 16 min 8 each arm 3' rest

snatch 16kg 6x 15 reps each arm 2'rest

squat bw 8x20 reps 2' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 12 28kg 10 24kg 12 16kg 10 32kg 8 28kg 10 24kg 10 16kg 15

run 20'

day 3 /

work
jerk 10' 16kg (10 min no stop left and then 10 min with right)

bw squat 3x2'30" rest 1'
-------------------------- semaine 3
week 1
day 1 / warm up
work
jerk 6 set x 10min 24kg tempo 16 min 8 each arm 4' rest

snatch 16kg 6x 15 reps each arm 2'rest

squat bw 6x20 reps 2' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 11 28 11 24kg 11 16kg 12 32kg 9 28kg 9 24kg 11 16kg 12

run 20'-30'

day 3 /

work
jerk 10' 16kg (10 min no stop left and then 10 min with right)

bw squat 3x2'30'' rest 1'
---------------------------------------------------------------semaine 4
2nd week

day 1 /
warm up
work
jerk 7 set x 10 min 24kg tempo 16 min 8 each arm 3' rest

snatch 16kg 6x 20 reps each arm 2'rest

squat bw 8x25 reps 2'20'' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 13 28kg 12 24kg 11 16kg 14 32kg 9 28kg 10 24kg 10 16kg 15

run 20'

day 3 /

work
jerk 10' 16kg (10 min no stop left and then 10 min with right)

bw squat 3x2'30" rest 1'
------------------------------ semaine 5
week 3rd
day 1 / warm up
work
jerk 5 set x 10min 24kg tempo 20 min 10 each arm 4'20'' rest

snatch 16kg 4x 10 reps each arm 2'rest

squat bw 7x20 reps 2' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 12 28 12 24kg 12 16kg 12 32kg 9 28kg 9 24kg 11 16kg 20

run 20'-30'

day 3 /

work
jerk 13' 16kg (13 min no stop left and then 13 min with right)

bw squat 3x3' rest 1'30''
----------------------------------------- semaine 6
4th week

day 1 /
warm up
work
jerk 6 set x 10 min 24kg tempo 20 min 10 each arm 4' rest

snatch 16kg 3x 20 reps each arm 2'rest

squat bw 8x30 reps 2'20'' rest

day 2 /

warm up (this is ever)
work
jerk 32kg 15 28kg 13 24kg 12 16kg 15 32kg 10 28kg 11 24kg 12 16kg 20

run 20'

day 3 /

work
jerk 15' 16kg (10 min no stop left and then 10 min with right)

bw squat 2x2'30" rest 1'
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