A TYPICAL TRAINING DAY ON JST COMPETE

AM SESSION:
Row 1km @ average 5km pace
Rest 2 mins
x 5

 

PM SESSION 1:
a) 1 Snatch every 2 mins x 10
Build weight, start at 60% of 1RM.

b) Accumulate 30 reps at 70% of heaviest weight achieved in part A.
Not for time, all reps should be technically good but keep a fast pace. If you lose balance and step forward it is a no rep.

 

PM SESSION 2:
a) 4 x 60s HS Hold

b) 5-12 Chest to bar Pull ups OMEM x 10

 

PM SESSION 3:
21-15-9
Power Clean
STOH
Front Squat
60/42.5kg

A training week will generally be Monday, Tuesday, Wednesday, rest on Thursday, train Friday and Saturday then rest Sunday.
This may change depending on the programme selected but is generally the weekly schedule.