OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK

EXERCISE SET X REPS @ % SNATCH PULL 3 X 2 @ 85%

WORKOUT #1 MUSCLE SNATCH 1x4@60% 1x3@70% 3x3@80% 2 PULLS +SNATCH 1@60% 1@70% 2@75% 2@80% SNATCH PULL “3 SEC STOP “ AT KNEE 1x3@80% 1x3@85% 5x3@90% BENCH PRESS 1x7@60% 1x6@65% 1x5@70% 4x4@75% FRONT SQUAT 1x5@60% 1x4@70% 4x3@75% STRICT PULL UPS AMRAP 4

WORKOUT #2 COMFORTABLE WEIGHT FOR 4x8 MUSCLE CLEAN 1x5@60% 1x4@70% DOUBLE HANG CLEAN BELOW KNEES+JERK 1@60% 1@65% 1@70% 3@75% HANG CLEAN PULL BELOW KNEES 1x7@75% 1x6@80% 1x5@85% 3x4@90% 2 BEHIND NECK PUSH PRESSES +BEHIND NECK JERK 1@75% 3@80% JUMPING GOOD MORNINGS COMFORTABLE WEIGHT FOR 4x8 LATERAL RAISES (FLY) HEAVY 4x12

HANG MUSCLE SNATCH ABOVE KNEEW WORKOUT #3 2 MUSCLE SNATCHES + HANG MUSCLE SNATCH ABOVE KNEEW 1@70% 1@75% 3@80% SNATCH+ HANG SNATCH ABOVE KNEES 1@60% HANG SNATCH PULL ABOVE KNEES 1x6@80% 1x6@85% 1x5@90% 3x4@95% PRESSING DROP SNATCH HEAVY 4x6 BACK SQUAT 3x6@75% 2x7@70% 1x8@65% STANDING FRENCH PRESS HEAVY 4x8

WORKOUT #4 CLUSTER 1x2@60% 1x2@70% 2x2@75% HANG POWER CLEAN ABOVE KNEES 1x2@75% 3x2@80% DEFICIT CLEAN PULL 1x5@70% 1x4@80% 1x4@90% 4x3@95% STRICT PRESS HEAVY 4x3 SQUAT JUMPS COMFORTABLE 3x7 FOR HIGH JUMPS STRICT HIGH PULL HEAVY 4x8

MUSCLE SNATCH FROM HIGH BLOCKS WORKOUT #5 MUSCLE SNATCH FROM HIGH BLOCKS 1x4@60% 1x3@70% 1x3@75% 2x3@80% 2 PULLS + SNATCH FROM HIGH BLOCKS 1@60% 1@70% 1@75% 4@80% POWER DROP SNATCH+OHS 1@80% 3@85% BOUNCING FRONT SQUAT 1x2@60% 1x2@65% 1x2@70% 4x2@75% NARROW GRIP BENCH PRESS HEAVY 4x6

PULL+CLEAN+SQUAT+JERK WORKOUT #6 MUSCLE CLEAN IN SQUAT 1x5@60% 1x4@70% 3x4@75% PULL+CLEAN+SQUAT+JERK 1@60% 1@65% 1@70% 3@75% PUSH PRESS 1x3@70% 1x3@75% 3x3@80% PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 3x25

WORKOUT #7 2 MUSCLE SNATCHES + 3 GOOD MORNINGS 3@60% 2 SNATCHES + OHS 1@60% 1@65% 1@70% 3@75% “KUBIK” SNATCH PULL 1x3@70% 1x3@75% 1x3@80% 4x3@85% SNATCH STRICT PRESS HEAVY 4x4 LATERAL RAISES (FLY) HEAVY 4x10

WORKOUT #8 POWER CLUSTER 1x2@60% 1x2@70% 4x1@80% POWER CLEAN+ PUSH PRESS+JERK 1@70% 1@75% 1@80% 4@85% BEHIND NECK JERK 1x4@60% 1x3@70% 1x2@75% 4x2@80% BACK SQUAT 1x8@65% 1x6@70% 1x4@75% 3x3@80% “MADIN SQUATS” HEAVY 3x12

COMFORTABLE WEIGHT FOR 4x4 WORKOUT #9 MUSCLE SNATCH IN SQUAT COMFORTABLE WEIGHT FOR 4x4 SNATCH+ HANG SNATCH BELOW KNEES 1@60% 1@65% 1@70% 4@75% HANG SNATCH PULL BELOW KNEES (3 SEC STOP AT KNEE) 1x4@75% 1x4@80% 3x4@85% DROP SNATCH 1x4@60% 1x3@65% 1x3@70% 1x3@75% SQUAT JUMPS HEAVY 3x7 BICEPS CURLS HEAVY 4x10

COMFORTABLE WEIGHT FOR 4 SETS WORKOUT #10 2 MUSCLE CLEANES + 2 MUSCLE CLEAN IN SQUAT COMFORTABLE WEIGHT FOR 4 SETS 3 CLEANS + 2 JERKS 1@60% 1@65% 4@70% CLEAN PULL FROM LOW BLOCKS 1x5@75% 1x5@80% 1x5@85% 4x5@90% BEHIND NECK STRICT PRESS HEAVY 4x4 WIDE GRIP STRICT PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 4x25