Actually, I've coming to understand why Russians and my Chinese coaches used to think it was ridiculous when I wrote sets before reps.
It is really unintuitive to write like that. So from today onwards, it's rep/set
Team A (Strength Work)
- Front Squats to 2RM, then 3x5 sets
- Power clean & Push press to 3RM. Then 5x5 sets
- Pull-ups for 50 reps
- Handstands, 60 seconds for 4 sets
- Jumping lunges, 15 reps/leg x 5 sets
Team B (Snatches)
- Snatches to technical 1RM (meaning if your feet move when receiving, you've made your mistake. Stop), then 3 x 6 sets
- Snatch pulls focusing on keeping weights on ball of foot and getting heels off the ground WITHOUT leaning back (use lats), 10 reps x 6 sets
- Panda pulls off blocks (focus on keeping knees bent and hips go forward!) 5 reps X enough sets to make you bored
- Behind neck lat pulldowns (100 reps)
