Ali Oksala
MONDAY
MONDAY
MORNING
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1
EVENING
3. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
5. Front squat
50%/2-3 + 70%/2 + 80%/2 + 90%/1 + 95%/1 + 97-98%/1
TUESDAY
3. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
5. Front squat
50%/2-3 + 70%/2 + 80%/2 + 90%/1 + 95%/1 + 97-98%/1
TUESDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
15 min rest
5. Front squat
50%/2 + 70%/2 + 80%/2 + 90%1
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
15 min rest
5. Front squat
50%/2 + 70%/2 + 80%/2 + 90%1
WEDNESDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 70%/1 + 80%/1 + 85%/1
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 70%/1 + 80%/1 + 85%/1
EVENING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
3. Front squat
50%/2 + 75%/2 + 85%/1 + 90%/1 + 95%/1 + 100%/1
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
3. Front squat
50%/2 + 75%/2 + 85%/1 + 90%/1 + 95%/1 + 100%/1
THURSDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
3. Front squat
50%/2 + 70%/2 + 80%/2
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
3. Front squat
50%/2 + 70%/2 + 80%/2
FRIDAY
MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
15 min rest
5. Back squat
50%/3 + 70%/2 + 80%/2 + 90%/2 + 95%/1 + 100%/1
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
15 min rest
5. Back squat
50%/3 + 70%/2 + 80%/2 + 90%/2 + 95%/1 + 100%/1
SATURDAY
MORNING
1. Snatch
30%/2x2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
1. Snatch
30%/2x2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
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