YouTube – 4-6 DÍAS – Semana 1

DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Squat jump
x5reps 15-25’ Press in split x5reps 15’
snatch
Hip high pull +
hip muscle x3(1+1)reps 15-25’ Push press x3reps 15’
snatch
Overhead
x5reps 15-20’ Muscle clean x5reps 15’
squat pausa
Front squat 2” x3reps 15’

YouTube – 4-6 DÍAS – Semana 2

DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Hang squat Jerk balance +
x5reps 15’ x5reps 20’
jump snatch press in split
Hip high pull +
Push press +
hip power x3(1+1)reps 20-25’ x3reps 10’
overhead squat
snatch
Hip muscle
Hang muscle
snatch +
x5reps 20-25’ clean + hang x5reps 20’
overhead squat
power clean
pausa
Front squat 2” x3reps 10’

YouTube – 4-6 DÍAS – Semana 3

DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Low hang
Jerk + press in
squat jump x5reps 15’ x3(1+1)reps 25’
split
snatch
Hang muscle
Hip clean +
snatch + x3(1+1)reps 15’ x3(1+1)reps 35’
push press
overhead squat
Hip snatch x3-5reps 30’

YouTube – 4-6 DÍAS – Semana 4

 DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Low hang
squat jump
snatch + low Push press +
x3(1+1+1) reps 15’ x2(2+1)reps 25’
hang muscle jerk pausa
snatch +
overhead squat
Hang clean +
Hang snatch x3-5reps 30’ x3(1+1)reps 35’
push press
Segment
x3reps 15’
snatch deadlift

YouTube – 4-6 DÍAS – Semana 5

DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Low hang
squat jump
snatch + low Muscle clean +
x2(2+2+2) reps 15’ x3(1+1)reps 20’
hang muscle push press
snatch +
overhead squat
Low hang Low hang clean
x3-5reps 30’ x3(1+1)reps 40’
snatch + jerk
Segment
x2reps 15’
snatch pull

YouTube – 4-6 DÍAS – Semana 6

DIA A DIA B
EJERCICIO CARGA EJERCICIO CARGA
Muscle snatch
Muscle clean +
+ overhead x2(1+1) reps 15’ x3(1+1)reps 15’
press
squat
Hip snatch + Hang clean +
hang snatch + low hang clean
x1+1+1 reps 30’ x1+1+1+1 reps 30’
low hang + push press +
snatch jerk
Snatch pull x3 reps 15’ Clean deadlift x3 reps 15’